THURSDAY

 

 

WARM UP
1X 600 m run
Then 2X
10 each DB hang Clean & Jerk
25 m Walking Lunge w leg raise
20 Russian twist
10 Sit Ups

 

Mobility
30 sec each leg Pigeon off the 30” box
10 Down dog Floss
10 Reverse snow angels

Technique
Group barbell Split Jerk

 

STRENGTH

Split Jerk (From rack )
2,2,2,2
*Complete these 4 sets in the 80-90% range for your best jerk.  Get plenty of technique work working up to these weights! Only increase the weight if you can keep things together and not get sloppy.  Work on receiving the bar in a great overhead position and work on that timing!

WOD
5 Rounds for time
60 double unders
30 Push Ups
6 Rope Climbs

 

 

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