9 December 2013 – “Hang Squat Clean & Jerk”

Warm Up: Jog, line drills

Review Hang Squat Clean

Strength: Hang Squat Clean + Jerk

3,3,3,3×3   Work up to a heavy 3 and stay there for 3 sets, only jerk the last rep of each set.

WOD

AMRAP 9 Minutes

3 Shoulder to Overhead (135/95)

6 Back Squats

12 Slam Balls (25+/15+)

 

12-9-2013