THURSDAY

Wrist wraps/tape

Knee sleeves

Grips

Lifters- optional

Strength Development

Jerks off the rack

5 – 5 – 5 – 3 – 3 

5 Sets @ 3 minutes/set

Focus:

·   Good leg drive

·  Engaged braced core, front rack position

·  Strong lockout, fast feet

WOD

For Time

20 Minute CAP

10 Rounds of:

·       3 Clean & Jerks (RX 60/40 Kg)

·       6+ Toes-to-Bar OR Knee Raises

Then:

10 Rounds of:

·       3 Thrusters (RX 60/40 Kg)

·       6+ Pull-ups

Focus:

·   Consistent sets

·   Strong pulls

·   Good leg drive for the thrusters

·   Breathing and short recovery time