Pre WOD
Every 2 minutes, for 6 minutes (3 sets):
Push Press x 3 reps
Immediately followed by….
Every 2 minutes, for 6 minutes (3 sets):
Power Jerk x 2 reps
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep
Build over the course of the 20 minutes, with the goal being to establish today’s heavy split jerk.
WOD
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
20 Single-Arm Dumbbell Hang Clean & Jerk (50/35 lbs – 10 each side)
Go as hard as you can, rest and repeat. Please note times for each of the three sets.
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