THURSDAY

Strength Development

Jerks off the Rack

5 – 5 – 4 – 4 – 3 – 3

At 2 minutes/set

Focus:

·  Technique – drive off shoulders and speed under the bar

·  Good rack position

·  Dip and full hip extension

·  Fast feet and arms

WOD

Clean & Jerk Complex

10 Rounds

1 Complex @ 90 sec/round

·   Power Clean

·   Hang Squat Clean

·   Jerk – Push OR Split

Focus of WOD:

·   Mobility – good movement patterns through the lifts