Skill: Push jerk 5×5
WOD: 4 rds
10 back squat 185/ 105 # ( about 60% of 1 rm)
rest 30 sec
row 250 m
rest 1 min.
Affiliate team members do this: ( opt, kind of)
a. power clean 1-1-1, rest 5 min. b/t reps
b. back squat 75-80% of 1rm x3, rest 30 sec, 15 knees to elbows, rest 30 sec. do this 3 times
c. run 400 m x2, rest 4 minutes b/t runs
