WOD: Clean, Front Squat, Run, Row

Saturday’s WOD

Gym Strength:  Work up to 70% Cleans around 8 sets of 2.  Resting :90-2:00 between sets. Metcon: 50-40-30-20-10 reps of: Push Ups Russian KBS (32/24). **these should be heavy   Virtual Strength:  3 supersets of: 1a) Single Leg Glute Bridges with 3 ct. hold at...
WOD: Jerk Skill Work & “Jack”

WOD: Jerk Skill Work & “Jack”

Strength Skill Work: Jerk: Split Or Push Jerk.   We are working from the ground, not the rack. Work up to 50-60% of your 1RM.  Choose one style of jerk and stick with it. 8-10 sets of 3 reps.  Rest 2:00 between sets. This is not touch and go.  Skill work is done to...