Consistency is Key

 

1) STRENGTH & SKILL (15 min)
Push Jerk 3×3
Split Jerk 3×3

*Working percentages 60-70% of max S2OH

Note: The next 3 weeks we will be focusing on the jerk drive. This includes the dip and the extension of the legs in the jerk. For this segment of the cycle focus on a slow 2-3 descent in your dip with a explosive ascent.


2) WOD
EMOM 10
1st – 4 OHS + 4 Burpee Over Bar
2nd – 5 OHS + 5 Burpee Over Bar
3rd – 6 OHS + 6 Burpee Over Bar
….
Final Minute – 13 OHS + 13 Burpee Over Bar

M – 75
F – 55

Note: Pick a OHS weight where you can complete all rounds unbroken. If you don’t complete a round decrease your round rep count by 3.

3) AP
Midline
3 Rounds
30 Flutter Kicks in L-sit
30 + 30 sec Side Plank Hold

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