Friday’s WOD

Strength:
Clean & Jerk Skill Work
*ten minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.
EMOM for 5 minutes:

3 position Clean + 1 Jerk at 60% 1 RM.

*2 minute rest

EMOM for 8 minutes:
1 Clean & Jerk at 85%

Conditioning:
CAT ONE:
5 Minute AMRAP:
10 Wallball 25/20#
10 Ring Rows
2 Minute Rest:
5 Minute AMRAP:
10 Kettlebell Swings 73/53#
100 Run
CAT TWO:
5 Minute AMRAP:
10 Wallball 20/14#
10 Ring Rows
2 Minute Rest:
5 Minute AMRAP:
10 Kettlebell Swings 53/35#
100 Run

CAT THREE:
5 Minute AMRAP:
10 Wallball 14/10#
10 Ring Rows
2 Minute Rest:
5 Minute AMRAP:
10 Kettlebell Swings 35/26#
100 Run

CAT FOUR:
5 Minute AMRAP:
10 Wallball 10/8#
10 Ring Rows
2 Minute Rest:
5 Minute AMRAP:
10 Kettlebell Swings 26/18#
100 Run