Friday Morning

Warm-up

40m Karakoe steps

20m High steps

20m Backward lunges

20m Alt. foot slap

20m Broad jumps

10 Barbell squat cleans

10 Barbell Jerks

Stretching and discussing class for the day

Strength/Skill

High pulls 3-3-3-(3-3-3-3)

WOD

5 minutes of Double unders


5 minutes of 95/65 lb Clean and Push jerk


3 minutes of Double unders


3 mintutes of 95/65 lb Clean and Push jerk


1 minute of Double unders


1 minute of 95/65 lb Clean and Push jerk

Recovery

Short Stretching and Mobility Sequence