A. Split Jerk
Beginners: take 25 minutes to work on technique
Intermediate: 3, 3, 3, 3
Advanced: In 20 minutes find a heavy, but not max, split jerk.
B. Push Jerk x 12 95/145 lbs
sled pulls using rope x the length of the rope 90/135 lbs (Feet are stationary, behind line).
15 box jumps 20/24"
rest 5 minutes (active rest).
4 sets
PM WOD for BCBD (Reminder that anyone can do these Wods).
Every 90 sec do: 7 barbell jumping squats @ 85/135 lbs and 3 kipping muscle ups for 5 sets.
No muscle up? Do kipping pull-ups x 5 reps.
No comments:
Post a Comment