Strength & Technique WOD:
5 Sets
3 Front Squats + 1 Jerk
@70%ish of 1RM Front Squat

**  There are three purposes of this workout:  **
1.  The three Front Squats will mimic the feeling of fatigue of a heavy clean going into the jerk.
2.  Practice the transition out of a clean (or FS here) going into the jerk.
3.  Get STRONG.. duh!  :D

**  If you have technical issues with the jerk, use a more reasonable weight.  Work on receiving the bar in the correct landing position.  We want to drill correct movement patterns, not get used to yucky ones.  Then when we go super heavy in the clean & jerk, you can focus on the aggression you need to get under the bar, rather than where your feet go!
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Conditioning WOD:
For Time:
Run 400m
20 Burpees
20 Standing Broad Jumps
10 Muscle-Ups
Run 400m

** Jump REALLY far on every Broad Jump!
**  If you’re still working towards a Muscle-Up, Sub in False Grip Ring Pull-Ups or Ring Rows if you’re still working towards a pull-up.
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Jesse Owens Broad Jump
Standing Broad Jump Demo & Tips
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Shout Out and Congratulations to DT on doing the Iron Man yesterday!
If you’d like to contribute to his cause, you can do so by clicking the link:
http://www.firstgiving.com/fundraiser/DTIronmanLakePlacid/Iron-Man-For-Standing-Tall