Friday
| Skill Development:
Jerks off the Racks
10 minute EMOM 1 Jerk/set
· 10 minutes to warm-up · Focus on drive and feet position
WOD
Open Workout 11.3
AMRAP in 5 Minutes
· Squat Cleans (RX 75/50 kg) · Jerks (RX 75/50 kg)
Must complete Squat Clean and must complete Jerk before moving back to squat clean.
Then:
· 1 mile run/row/erg or 2 miles on Assault Bike
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