FRIDAY

Strength Development:

Clean & Jerks

10 Minute EMOM

2 Clean & Jerk/Minute

Stimulus:

·  Technique

·  Footwork

·  Speed under the bar

WOD

20 Minute AMRAP

·     15/10 Calories

·     10 Sit-ups OR GHD’s

·     10 Thrusters (RX 40/30 Kg)

·     15/10 Calories

·     10 Handstand Push-ups

·     10 Push Press

·      15/10 Calories

·     10 Knees-to-Elbows

·     10 Push Jerks

Stimulus:

·   Consistent Sets

·   Fast recovery

·   Breathing – at the top of the thrusters