Wednesday, August 17th, 2022
General Warm-Up
Every 3 minutes on the minute x 3 rounds
1 minute cardio of choice
30 seconds assisted squat hold
8 med ball thrusters
8 med ball good morning
6 long jumps
Split jerk demo
Split jerk warm-up/practice/form check x 3-5 minutes
1 minute cardio of choice
30 seconds assisted squat hold
8 med ball thrusters
8 med ball good morning
6 long jumps
Split jerk demo
Split jerk warm-up/practice/form check x 3-5 minutes
Strength
Every 1:15 seconds x 13
Split jerk x 3 reps
*start at a weight that feels comfortable, make small jumps each set
Split jerk x 3 reps
*start at a weight that feels comfortable, make small jumps each set
WOD
Workout Format
4 rounds for time
15 thrusters (95/65)
10 overhead KB swings (60/40)
5 tuck jumps
1 minute rest
15 thrusters (95/65)
10 overhead KB swings (60/40)
5 tuck jumps
1 minute rest