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#
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