6/19/2017

Workout of the Day
1. SKILL AND INSTRUCTION (12:00-20:00)
1) Squat Clean and Jerk Progression
*5-7 reps at each piece of the progression

2. WOD
30:00-45:00
Every 2 minutes for 7 sets
1 Squat Clean + 1 Front Squat + 2 Split Jerks

45:00-60:00
Pause Front Squat (3 second pause in the bottom)
3-3-3

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
On the first part of our WOD, all sets should be challenging, but the first set should allow for a build up over the course of the first 3-5 sets before peaking and backing down in weight slightly.
On the 2nd part (Pause Squats), the first set should start at a weight that is approximately 70-75%of the heaviest weight used from part 1 and increasing from there.