Tuesday March 29, 2016

(Practice / Phosphogenic 1-10 sec bursts)

Warm-up: 15 min

SOD 

20 min to establish a heavy Clean and Jerk (C&J)
OR
20 min of C&J technique work (all singles)

WOD 

15 min EMOM

Min #1: 3-5 C&J 60% SOD weight (those working on the skill at lighter weight do the 5 quality reps)

Min #2: 15 Shoulder Shrugs (C&J weight) 

Min #3: Barbell Ab Roll-outs x 6-8