9-7-2018

STRENGTH:
10 MIN Running Clock to Build to a Heavy Front Squat Single…

Then Immediately into…

Jerks From Rack (Split or Power)
2 x 3 @ 65%
2 x 2 @ 70% (hold split or Catch 3 secs before recovering)

WOD
12 Min Running Clock (ALL OUT EFFORT!!)
6 EMOM
Even: Plate Squats(45/25) *Hold plate at chest
Odd: Rest

6 EMOM
Even: OH Plate Alt Lunge (45/25)
Odd: Rest

RECOVERY:
Static Stretch