TGIF


Strength

A. Every 2 minutes for 3 sets perform 4 touch and go squat cleans @ >80% of 1RM B. Every 2 minutes for 3 sets perform 4 touch and go power jerks @>80% of 1RM C. Every 2 minutes for 2 sets perform 4 touch and go squat clean and power jerk @ >80% of 1RM *Emphasis on fast barbell cycling. Technically clean reps without pausing in any positioning throughout lifts

Metcon (Weight)

EMOM 14 Minute 1: 10 Heavy Wallballs (30/20) Minute 2: 10 Power Clean and Jerk @40% of weight sed today (practice dropping each rep, fast cycling. Score is weight used on power clean and jerk

Extra Work

a: Ring Kipping (3x5-7 reps)

*Add pull at the top of each rep *Emphasis on hollow/arch positioning (move through core)

b: Ring Dips (3x4-6)

*These are kipping *1 second pause in bottom of dip and 1 second pause in the top

c: Snatch Balance (3x2)

#workoutoftheday

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