(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 15 min
SOD
20 min to establish a heavy Clean and Jerk (C&J)
OR
20 min of C&J technique work (all singles)
WOD
15 min EMOM
Min #1: 3-5 C&J 60% SOD weight (those working on the skill at lighter weight do the 5 quality reps)
Min #2: 15 Shoulder Shrugs (C&J weight)
Min #3: Barbell Ab Roll-outs x 6-8
