4.16.2014

 In WOD

Warm Up

Row 300m

Dynamic Drills and Front Rack Mobility

Clean & Jerk Instruction

Strength/Skill

A.

  • In 15 minutes, build to a heavy single Clean & Jerk

– Let speed and mechanics dictate what is “heavy” for you.

 

MetCon

For time:

  • 20 Shoulder to Overhead (115/75)
  • Run 250m
  • 15 STO
  • Run 400m
  • 10 STO
  • Run 650m

– STO is from the floor.  You are not allowed to use the rack.

 

 

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