Thursday Workout: Split Jerk Tech Work, Run, Push Jerk, Toe to Bar

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SKILL

Spend 10 minutes working on split jerk technique work

*keep light/moderate

WOD

Level 1

6 Rounds for Time*:

• Run x 100m (or Row x 150m)
• Push Press Heavy x 5
• V-Up x 7-10

*Rest 60 Seconds after round 3

Level 2

9 Rounds for Time*:

• Run x 100m (or Row x 150m)
• Shoulder to Overhead (135/95) x 5
• Toe to Bar x 7

*Rest 60 Seconds every 3 rounds (i.e. after round 3 and round 6).  Record Total Time, including rest. Scale up to 155/105 if possible (sets should be unbroken as much as possible).

CORE WORK (on your own)

4 Sets: 10x Russian twist, 10x Scapular Push-up

*Russian twists with light weight held with straight arms, or bend arms and keep weight closer to body to modify if needed

ANNOUNCEMENTS

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