A) 2 Rounds:
20 Banded Pull Aparts
10 Push-Ups, with a pause at the top of the push-up
B) 4 Rounds:
5 Strict Press
6 Lunges, with a bar in the front rack position
2 sets x 5 split jerks with the empty bar
1 Set x 3 reps adding load
1 Set x 2 reps adding load
2 Split Jerks Every Minute for 10 minutes.
Objective: find a weight that slowly builds. Every 2 rounds, an athlete may increase the weight on the bar until they get to a weight that is an 8/10 in the effort.
Split Jerk: focus on a smooth dip. This does not need to be fast, but be controlled. Drive hard with the legs and quickly punch and drop under the bar in a stable split jerk stance. You should be able to hold this position. Stability and movement are key over the weight on the bar.
20 calorie Row
10 Hang Power Clean, RX+: 135#/95#, RX: 95#/65#
5 Thrusters, RX+: 135#/95#, RX: 95#/65#
Run: should not take athletes more than 3 minutes to complete, scale to 300M if needed.
Calorie Row: athletes should not take more than 2 minutes on this station, scale to 15 calories if needed.
Hang Power Clean: athletes must deadlift the bar from the ground and perform no more than 2 sets to complete all 10 hang power cleans. Remember Power means “No Squat”. Catch the bar high.
Thrusters: should be the same weight as the Hang Power Cleans. Weight should be unbroken.
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