Thursday, March 10th WOD

JonasClinic

Workout for Thu., 3/10:

Warm Up –

2 Rounds of

20 Air Squats

10 YTA Symmetry bands pulls

10 PVC Push Jerks

Then…

1 Round of

5 Lunges Each side

5 Jumping Lunges each side

5 OH PVC Lunges each side

5 OH PVC Jumping Lunges each side

Mobility –

Lax plantar, glute, ham, deltoid and chest smash.

Banded Pass Throughs

WOD – SKILL DAY!

30 Min Skill Block

Split and Push Jerk Progression

then

Establish a heavy single/ 1RM

Push jerk And/Or Split Jerk (Record Results)

And/or

Gymnastic skill work

Handstand and Pistol progression

Open Gym Suggested Work –

Olympic Lifting –

Jerk: 60%x3x2/70%x3/75%x3x2/80%x3/85%x2

Gymnastics –

Handstand and Pistol Progression

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