Monday 7.5.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 Air Squats

5 DB Strict Press

Then..

Barbell Warmup + Clean + Jerk

STRENGTH

Power Clean or Squat Clean

5 sets of 3

Push Jerk

5 sets of 3

*Do all of the Cleans, then all of the Jerks. Build in weight to a heavy set of 3.

WOD

5 Rounds:

4 Push Jerk (Rx+ 205/145) (Rx 185/135) (Fit- pick a heavy weight for you)

6 Front Squat

10 Pull-ups

*Scale the weight up or down as needed.

OPTIONAL POST WOD

400m Run/Jog