Friday Oct 1

Hang Clean (Above Knee) + Split Jerk
Set 1: 2+2 reps @ 75%
Set 3: 2+2 reps @ 75%
Set 3: 1+1 reps @ 80%
Set 4: 1+1 reps @ 80-85%
– Rest 2-3 minutes B/T Sets –
METCON
EMOM 25:
Min 1) 16/12 Cal Row
Min 2) 6 Sandbag Over Shoulder 150/100
Min 3) 60 Double Unders
Min 4) 6 Clean and Jerks
Min 5: Rest
* Score is final weight on the clean and jerk
ADDITIONAL OPTIONAL WORK:
For Quality: 100 Banded Curl + 100 Banded Tricep Extension
Foam Roll & Stretch: 20:00

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD