Split Jerk
| Thursday, July 5, 2012 | Beginner | Intermediate | Advanced |
| Roll Out | Calves with a Lacrosse Ball | ||
| Warm Up | 5 Med ball cleans => 15 M Sprint => 15 M Back pedal => 50 M Sprint => 10 Side to side hops each leg
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| Mobility | Angry Calf on a Plate | ||
| Skill | Split Jerk | ||
| WOD | Split Jerk 7-7-7-7 reps
Post loads to comments. |
Split Jerk 3-3-3-3-3 reps
Post loads to comments. |
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments. |
| Cool Down | 2 x
Max Handstand hold Max L-sit |
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Adv./Comp
| AM | AM |
| Power Snatch | 65% x 3 x 4 |
| Power Clean | 65% x 3 x4 |
| Power Jerk | 65% x 3 x5 |
| Halting Snatch Deadlift (% of snatch) | 3×3@85% |
| Overhead Squat | 3×5@65% |
| PM | |
| MAP | Map 7 |
| 10 min AMRAP 200m Run 5 KB Swings 7 Pull Ups 10 min rest 10 min AMRAP 250m Row 5 T2B 5 BJ 10 Lunges |
