Z Pressing
WARM-UP:
2 rounds of Row 300m followed by Basic BBWU 10 Each of Deadlift, Hang Clean, Front Squat, Push Press and Back Squat
Dynamic Stretch
STRENGTH:
Front Squat / Split Jerk
6 Sets of 3 Front Squat on the 3rd Front Squat complete a Split Jerk.
Build Weight over the 6 sets
WOD: CLOBBERED
3 rounds for total C&J Reps
3 min. to complete
500m Row
With time remaining Max Reps Clean and Jerk 135/95
3 min. Rest
ICING:
Tabata Bike
KOT – Monkey Foot 20 Reps each leg
Mobility – Dragon 2 min. each side