SAM and JAKE
Warm-up:
Bike 20 Calorie > 1 Round of 10 Each > Rack Delivery > Tall Muscle Clean > Tall Squat Clean > Push Jerk
Dynamic Stretch
1 Round of 10 Each > Rack Delivery > Tall Muscle Clean > Tall Squat Clean > Push Jerk
Strength:
Clean and Jerk
5 (3)3 (2)3*
* Squat Clean on the 1st 4 sets then your choice on the last 3 sets.
WOD: FINE LINE
15 min. AMRAP
10 Clean and Jerk 135/95
50 Double Unders
20m Sled Pull 135/95
Icing:
KOT – Jefferson Curl 20 Reps
KOT – Reverse Nordic 20 Reps