Friday July 17th WOD

Warm up:  3 minute jump rope followed by 2 rounds of

-5 Chin ups (strict-banded or unbanded)

-10 Push ups

-10 Air squats

PVC technique work and mobility

Strength:  Clean and Jerk, 12 minutes to achieve highest weight for complex

-Power clean

-Hang squat clean

-1 Split jerk

Conditioning:  Workout 1.  Complete 30 squat cleans for time

-135/85 (sub 115/65)

-EMOM

    -20 DU’s (sub 40 singles)

Workout 2.  15-12-9

-Push press 115/75 (sub 95/55)

-Ball slams 30/20

-Russian Twist 30/20

Nick ProhaskaComment