Wednesday, August 2, 2017

Wednesday, August 2, 2017

Split Jerk Skill Work

(A.) Jerk Balance

5 sets x 3 reps

(B.) Split Jerk

10 sets:

*The first 6 sets are every 90 seconds. Sets 7-10 are every 2:00

Set #1 – 3 Reps @ 40% (of 1RM Split Jerk)

Set #2 – 3 Reps @ 45%

Set #3 – 2 Reps @ 50%

Set #4 – 2 Reps @ 55%

Set #5 – 1 Rep @ 60%

Set #6 – 1 Rep @ 65% 

Sets #7 - #10 - an additional (4) singles to build to your heavy for the day.


Strength Accessory/Midline Conditioning

2 sets:

7 STRICT Pull Ups

7/side kneeling 1-arm DB Press

30 Sit Ups

Right into:

2 sets:

10 Barbell Roll Outs

60ft. Waiter Walk/arm

20 Banded Rows


Partner Comp WOD - 5pm

@ 0:00 - 3 Rounds for time:

30 Cal Row

24 Pull Ups

18 Clean and Jerks (135/95)

*Split the reps/cals any way, but during the row and Pull Ups the barbell must be off the ground or work stops.

@ 20:00 - 4 Rounds for time:

75 Double Unders

10 Front Squats (155/105)

2 Legless RC

*Split reps any way, but during the DU and RC the barbell must be off the ground or work stops.

@40:00 - 2 Rounds for time:

20 Deadlifts (225/155)

20 cal Bike

20 T2B

*Split reps any way, but during the bike and T2B the barbell must be off the ground or work stops.

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