True Survivors
Warm-up:
1 Round of Clean and Jerk Warm-up: 7 Rack Delivery, 7 Tall Muscle Clean, 7 Front Squat, 7 Push Jerk, 7 Tall Clean and Jerk
Dynamic Stretch
Repeat Clean and Jerk Warm-up
Strength:
Clean & Jerk
4 3 2 1 1 1 1 1
Get in some HEAVY singles in anticipation of WZA Workout #2 (Saturday)
WOD: SHARPEN
For Time:
3 Rounds
10 HSPU
20 GHD Sit-ups
500m. Row
Athletes start on any movement then stay in order.
Icing:
KOT – Jefferson Curl 20 Reps
KOT – Reverse Nordic 20 Reps