WEDNESDAY'S WORKOUT OF THE DAY

WARM UP

  • DYNAMIC STRETCHING
  • PVC STRETCHING

SKILL/STRENGTH

  • STRICT SHOULDER PRESS
  • 4-4-4
  • POWER JERK
  • 4-4-4
  • SPLIT JERK
  • 4-4-4
  • Start at 35% and progress to 85% of max.
  • 25 Min. CAP

STRENGTH W.O.D

  • 6 HANG CLEAN & SPLIT JERK #135(Rx) #115(Rx) #95 #65
  • 8 RING OR MATADOR DIPS
  • 12 TOES TO BAR
  • 4 ROUNDS FOR TIME: 20 Min. CAP