Friday, July 20, 2018

Friday, July 20, 2018

(A) Warm Up - 0:00 - 12:00

25-20-15 Cal Bike or Row

After each set:

3 Inch Worms

5 Split Jerks

14 Hollow Rocks

(B) Split Jerk Skill Work

@ 15:00-19:00 - Build to a moderate 3 rep Split Jerk Strict Press

@ 19:00-23:00 - Build to a moderate Pausing Split Jerk (2 pauses)

@23:00-30:00 - Build to a heavy single Split Jerk

(C) “On The Ropes” - @ 37:00

AMRAP in 18:00

200m Run

16/12 Cal Row

12 C2B

8 Alt. DB Snatch (50/35)

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