Friday 9/5/2025

Strength 1
Pause Split Jerk 4x2
Clean & Jerk:
- Pause Split Jerk (4x2 @ 65-70%)
- Focus: Positioning and footwork in the split
- Post: 3 sets of 8 Single Arm Dumbbell Row (each)

Strength 2
Single Arm Dumbbell Row 3x8
3 sets
8 Single Arm Dumbbell Row (each)

WOD
"Overhaul"
For Time:
15-12-9-6-3
Power Clean 135#/95#
15 GHDs (Scale V-Ups)
15/12 Calorie Row