1-22-2016

LIFT

10x1 Jerk Balance @ 40%
10x1 Split Jerk Strict Press @ 40% of 1RM
10x1 Push Jerk 70-90%
10x1 Behind the neck Split Jerk 70-80%
7x1 Split Jerk @ 80 - 10%
 

SKILL

Cycling:
0-1:00
8 Front Squats every 30 seconds 165/115#
1:00-2:00
6 Front Squats every 30 seconds
2:00- 3:00
5 Front Squats every 20 seconds
3:00-4:00
3 Snatches every 30 seconds
4:00-5:00
2 Snatches every 30 seconds
5:00-6:00
2 Snatch every 20 seconds
6:-7:00
6 Front Squats every 30 seconds
7:00-8:00
5 Front Squats every 30 seconds
8:00- 9:00
4 Front Squats every 20 seconds

WOD

Partner WOD:

3 Person Team

150 Cal Row
150 Pull-Ups
150 Box Jump Overs
150 Thrusters 95/65
150 SDLHP
15 Rope climbs

Individual Option


50Cal Row
50 Pull-Ups
50 Box Jump Overs
50Thrusters 95/65
50 SDLHP
8 Rope climbs