Friday’s WOD – July 31st

***Athletes- Please note that NEXT WEEK (Aug. 3-7) we will be retesting our lifts from 8 weeks ago. Plan on being in the gym every day at your normal time.**

 

Friday’s WOD – July 31st
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+ Jerk at 60% 1 RM.
*2 minute rest
EMOM for 8 minutes:
1 Clean & Jerk at 85%

Conditioning:
Tabata Front Squat (bar only, do not add weight, do NOT drop unloaded bar)
Tabata Cal Bike/Row
*10 cycles of each movement. 20 seconds of work. 10 seconds of rest.

CAT ONE/TWO:
45/33#
CAT THREE:
33/15#
CAT FOUR:
Goblet #18 /AirSquat