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FRIDAY 151023

Warm-up:

Row 500m

30 Double Unders

15 hollow rocks

15 slow squats

10 pull-ups

20 banded good mornings

Box top pigeon stretch

Bear crawl down

Crab walk back
Strength:

Every 3 minutes, for 24 minutes (8 sets):

Clean & Jerk

Use the ten sets to build to today’s 1-RM Clean & Jerk.
WoD:

“Grace”

30 Clean & Jerks (135/95 lbs)

This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.
Mobility:

Roll posterior

Mash quads

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