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

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