STRENGTH
4 Sets: Push Jerk + 2 Split Jerks
Notes: Technique is the focus, but go moderate to heavy on weight if possible.
WOD
Level 1
15-12-9 Reps of Each for Time**:
- Wall Ball (14/8)
- Burpee Box Jump (18/12)
**Run 200 meters after completing each set (3 total runs)
Level 2
21-15-9 Reps of Each for Time**:
- Wall Ball (20/14)
- Burpee Box Jump (24/20)
**Run 200 meters after completing each set (3 total runs)
strength: 105#
WOD: 12:00
165 jerks
WOD: 10:24
PJ/SJ: 115
WOD: 9:53
205
9:03
225#
8:18
9:34
85#
9:54
Jerks: 85, 95 x 3
WOD: 9:30 Rx
Jerks- 75#
WOD- 9:40 rx
(testing the back….not too bad but still)
WB’s not w/full squat
115#
12:05