Skill: Split Jerk
Review movement 3+ mins
6 min EMOM
4-5 reps per min
Start at 50% jerk and increase weight a few times if form is good.
Strength: Dead Lift
2-3 warm up to 65%
1 x 5 @ 70%
2 x 3 @ 80%
4 x 1 @ 90%
WOD A: 6 min time cap
3 RFT
Row 250m (100m = 1 rep)
10 pull ups
Rest 3 mins
WOD B: 6 min time cap
3 RFT:
200m run (starting run = 1 rep, finishing run = 2 reps)
5 Russian KB swings 70/53
5 Goblet Squats 70/53