FRIDAY WOD

August 9, 2019

Strength: Push Jerk
A. Pause Push Jerk
3 x 2
*Pause :02 in the catch position.

B. Push Jerk
EMOM x 5
3 Reps @ 70-75%

Metcon:
4 Rounds of:
3 Ring Muscle ups (5 Jumping Muscle ups)
10/7 Calorie Ski Erg OR 12/9 Calorie Row
2 Squat Cleans* (Heavy – increase each Rnd)
Rest 1:00

*Clean Weights
Rnd 1: 70%

Rnd 2: 75%
Rnd 3: 80%
Rnd 4: 85%

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