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“Evil Kermit” & OLY Thursday 5-4

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Strength
Front squat
3-3-3-3-3
– Between sets complete 10 weighted step-ups (5 each leg)

WOD
5 Rounds
10 Box Jump Overs
15 Toes to Bar
20 Wallballs (20/14)

Olympic Lifting Class *6pm Only*

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

2 rnds
10 squat
10 jump squat
10  sotts press

Clean
2 sets
5 good mornings 95/55
5 clean pulls 110% of 1 RM

5 sets
3 front squats @85% of 1 RM of FS
Pause 2 secs at bottom

5 sets
3 cleans @80%

Jerks
3 sets
2 @ 80%

Strength
Strict press
5 sets
3 @ 80%