TUESDAY

Warm-up:

200 meter run

Shoulder Activation

Good mornings/air squats

Burgener Warm-up

Strength Development:

Jerks off the Rack

5 sets @ 2 minutes

·     5 Jerks/set

·     Focus on technique

WOD

17 Minute AMRAP

·    5 Clean & Jerk (RX 60/40 Kg)

·    10 Knees-to-elbows

·    200 meter run (or 12/8 calorie row/erg)

Aim for consistent times across all rounds. Work on your pacing