Friday, October 5

Check out these posters on the snatch and clean and jerk. They break down the movement so you can see all of the positions and pulls. Hopefully these will help you know where everything should be at each phase. Check feet, knee, hip and shoulder positions at each point. Also check out the path of the bar. It's not perfectly straight up. The bar should always be pulled in to your body. Think about this when ou do you clean and jerks today. Now, how about some bluegrass to kick off the weekend

Workout for Friday, October 5 Warmup Run 400/2 Min Jump Rope 3 Rounds 10 Scorpions 10 Superman 10 Ring Rows 20 Steps Walking Lunge

Strength Strict Pullups 4 Sets 50% of max reps 60% 70% 80%

WOD 15 Minute AMRAP 5 Clean and Jerk (135/95) 10 Ring Dips 15 Toes to Bar

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