3 Rounds for quality of
8 – 12 GHD sit ups
5 Hip extensions
5 Back extensions
Clean and Jerk Wk 9
Every 3:30 – 4:00 x 2
2 Squat Cleans + 2 Jerk at Week 4 weights + 5 – 10#
Post WOD:
10 – 12:00 of Jerk practice from the racks.
*This should be done at light to moderate weights to focus on
proper mechanics of the push jerk or split jerk.
