Friday’s WOD 8/10/12
6 Power Clean & Jerk 135/95
30 Double Unders (or run 150m)
Handstand Hold or Walk
For today’s buy in we are going to perform a jerk for 5 heavy singles. That means after a good warm-up, lift heavy for 5 sets. Try increasing the weight for 1 rep max. For the jerk you can either push jerk (drop in a partial squat) or split jerk (drop with feet split).
For today’s workout we are going to perform a 5 round triplet. The standards for power clean and jerk is getting the bar from the ground to the shoulders, then overhead. A press, push press or jerk is acceptable. The burpees are kept short so we can cycle through them fast. If you cannot perform a double under, then the scale will be to run a short 150M.
For the cash-out let’s practice handstand hold or a handstand walk.