Friday, April 15th WOD

Warm up:  3 rounds

-200m run

-8 reps of squats, ring rows, push ups, sit ups



Barbell work:  Power Clean

-3x5 at 75%

Push Jerk

-3x5 at 65% (of split jerk)

Check out a quick demo of the push jerk

Overhead squat

-3x5 at 75%


Conditioning:  5 sets, rest as needed

-5 KB clean (per arm)

-5 KB push press (per arm)

-10 Alternating KB lunges (weight held in clean rack)

Post:  1,000m row or 800m run + yoga series

Nick ProhaskaComment