TUESDAY

Strength Development:

Split Jerks Off Racks

5 sets @ 2 minutes

3 Split Jerks/set

Stimulus:

· Strong drive off shoulders

· Push to lockout

· Fast feet position

· Push under bar

WOD

Part A

12 Minute AMRAP

·    5 Squat Cleans (RX 70/45 Kg)

·    10 Pull-ups

·    15/10 Calories

Straight into:

Part B

8  Minute CAP

·    1RM Clean & Jerk

Stimulus:

·  Pacing Part A so enough in the tank for a good Part B

·  Strategy for Part B lifts