Friday 8/16/2024

Strength 
Power Clean & Jerk 7x5
7 sets x 5 Power Cleans and Jerks  (every 1:45)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

WOD 
"Alfalfa and Darla"
For Time:
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or Scale to V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)