Tuesday February 11th 2014

Prep 

Hamstring/ quad smash 

40 shuttle runs 

5x 

3 Deadlift 

3 Hang Clean 

3 Jerk 

* build as you go 

Strength 

Mechanics:  work on push jerk 

Consistency: Work up to a 1 RM jerk 

Intensity: 5x3 Split Jerk at 75% 

WOD 

20 min AMRAP

5 Power Clean 100/145 

10 T2B 

15 WBS 14/20 10 ft target 

Foundations

20 min AMRAP 

5 Power Cleans 65/95

10 Sit ups 

15 WBS 12/14 9ft Target 

100 singles 

Recovery 

Trap smash 

Shoulder stretches with band