Friday

Jerks off the Racks

10 minute EMOM

1 Jerk/set

·    10 minutes to warm-up

·    Focus on drive and feet position

WOD

Open Workout 11.3

AMRAP in 5 Minutes

·    Squat Cleans (RX 75/50 kg)

·    Jerks (RX 75/50 kg)

Must complete Squat Clean and must complete Jerk before moving back to squat clean.

Then:

·    1 mile run/row/erg or 2 miles on Assault Bike