FRIDAY

Strength Development:

Jerks Off the Racks

5 sets @ 2 minutes

5 – 5 – 5 – 5 – 5

Stimulus:

· Add weight each set

· Drive off shoulders

· Fast feet and catch

WOD

5 Rounds For Time

20 Minute CAP:

·   10 Handstand Push-ups

·   10 Push Jerks (RX 50/35 Kg)

·   400 Meter run

Stimulus:

·   Good sharp sets

·   Fast recovery