(A) Warm Up - EMOM x 12:00 (4 Rounds)
Minute 1: :50s Row
Minute 2: :30 Plank + 5 PVC Shoulder Passes
Minute 3: 5 DB Presses w/ Pause at the top
Minute 4: 5 GM + 3 Elbow Rotations + 5 Push Press
(B) Split Jerk (week #2)
Pausing Split Jerk - 3 sets x 2 reps - all @ 73%, every 90s
*2 sec pause in bottom + 2 sec pause in catch OF EACH REP
Into…
3 Jerk Drives + 1 Split Jerk - 3 sets (76%, 79%, 82%), every 90s
Into…
Split Jerk - 5 sets x 1 rep, every 2:00, starting at 85% and building
(C) “Heave Ho” Part 1
AMRAP in 3:00
9/6 Cal Ski
9 Power Snatches (75/55)
Rest 3:00
“Heave Ho” Part 2
AMRAP in 3:00
9/6 Cal Ski
7 Power Snatches (95/65)
Rest 3:00
“Heave Ho” Part 3
AMRAP in 3:00
9/6 Cal Ski
5 Power Snatches (115/75)
COMP WOD. - 5pm
@ 0:00 - 42-30-18 reps for time:
T2B
Cal Ski
Ring Dips
Synchro OHS (21-15-9) - 115/75
@ 25:00
3 Rounds:
50 Double Unders
30 KBS
50 Double Unders
10 Power Cleans (205/145)