Reminder: Saturday 3PM competition sessions are open gym style; there may/may not be a coach in attendance

Warm Up
EMOM 8 mins, alternate:
-NJ Ave Sprint
-8 squats + 4 Strict Toes to Bar

MOB
PVC Pass Throughs
Couch Stretch
Lax ball ext hip

Lift
 

LIFT
Eight sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)

Increase in weight

(*Sets 1-2 – 60-70% of 1-RM Clean & Jerk
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%)

WOD
“Josh”
For time:
21 Overhead Squats (95/65 lbs)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups

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