Friday
Warm-up
Bike 3:00
20 Cossack Squats
20 each of Y-T-W
50 Mountain Climbers (Total)
Core
Bent Knee Hollow Rocks x 30r x 5 Sets
Table Hold :20 sec
Or…,
Tuck Ups x 5r (Slow Negative) x 5 Sets
Jefferson Curls x 5r 45/35#
Then…,
Oly Speed → Mandatory Study Material → https://youtu.be/tIHB-H2p8nk
Every :12 sec
Clean & Jerk (55% of Cl & Jerk) x 1r x 14s
Then…,
Accessory Work
Clean Grip RDL w/ :3 Pause Blw Knee (60% of Cl) x 5r x 5s
Then…,
Unilateral Work
Complete 4 Sets Of:
Alt Reverse Lunge Goblet Squat (30% of Bw) w/ Front Foot Elevated x 10r
Superset w/…,
Cossack Squats x 10r
Then…,
WOD → FT
Row 1600m
Rest 4:00
Row 800m
OYO
Couch 1:30 e/s