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Friday 10/7 WoD

6
Oct

Friday 10/7 WoD

STRENGTH/SKILL:
2 Pause Cleans + 1 Jerk + 1 Behind-The-Neck Jerk 1-1-1, 3×1
Full 3 second pause directly below knee. Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets
(TIMECAP: 20:00)

Notes
For athletes who cannot safely/comfortably lower the bar behind the neck for the second jerk, simply perform two jerks from the front.

CONDITIONING:
For Time:
30 Calorie Row
30 Medicine Ball Cleans (20/14)
30 Hand Release Push Ups
30 Calorie Airdyne

*NOTES:
– If class is large, stagger start with fastest rowers/bikers first

EXTRA WORK:

1) Back Squat 8RM, then 90%x8x3

GYMNASTICS WORK:

5 Sets:
5 Open Tuck Front Lever w/5 second hold
5 Tuck Planche w/5 second hold
10 L-Wipers

*NOTES:
– OTFL VIDEO: https://www.youtube.com/watch?v=04jT-0_Zp_w&feature=youtu.be
– TP VIDEO: https://www.youtube.com/watch?v=nG6X68wJxsc

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