Day #13 Hero Saturday

Warm up

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats

Clean technique (add jerk if necessary)

WOD

Gwen

Clean & Jerk 15-12- and 9 reps  

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets