FRI26APR2019

WOD

Primer
2 Sets:
12 Band Pullaparts https://youtu.be/MpyEGXCLS8M
5 e/leg Single Leg Cone Grabs https://youtu.be/r-3xgwUubng
5 e/leg Split Squat https://youtu.be/J9v-JdRGGHQ

Strength
4 Sets:
8 (4ea) Front Rack Lunges (in place), building
12 (6ea) Russian Twists, light-med weight

Conditioning
AMRAP in 18 minutes:
200 Meter Run
20/16 Calorie Row
16 Air Squats
8 Pullups

If more athletes than rowers, split starting point between rowing and running.

Extra

Jerk from Split (https://youtu.be/l-5-2pMheKw): sets of 3 building to 60%

Split Jerk: 60/3, 70/3, 75/3, 80/3, 85/3, 90/3x3sets

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