W WOD – THANKS GOD IT’S FRIDAY 31.05.19 – HEAVY DAY – “PUSH JERK”
MOBILITY & WARM UP 10′ Banded Stretch Arounds Trouble Area; then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Push Jerk :A-3 X 3 Pausing Jerk Drive #50 – 60 – 65% 1 RM
B – 3 x 2 Pausing Push Jerk; 1s Pause in Dip, and Catch #45-50-55%
CONDITIONING
“Push Jerk”
1 – 1 – 1 – 1 – 1
