Sunday 9/30


Warm-up

On a 15:00m Clock 1:30 bike or row (increase effort from smoothe to hard each round) 15 Moderate-light Double DB Ground to OH (can increase wt as warm up) 10 Renegade Rows (no push up) 5 Push-ups 5 DB Step-up/down burpees (no push-up)

Strength

Today we are going to have 12-15 minutes of jerk skill work working on foot postitioning, proper dip drive, and solid lockouts. If you want to make up a strength from earlier on in the week then feel free to do that.

Split Jerk

Metcon (Time)

Team of 2: 4 Rounds 25 Bench Press, 135/93 400m Sled Drag, 1x 45#/ 1x25#

#workoutoftheday

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