Strength
1 Push Press + 2 Push Jerk + 3 Split Jerk – 5 sets (heavier than last wk)
—Use rack. Go as heavy as possible for the 1 PP & use same weight for all 5 sets.
Conditioning
For Time
30 Deadlift 225/155# (50%)
20 Strict HSPU
Run 400m
20 Deadlift 275/185# (60%)
16 Strict HSPU
Run 600m
10 Deadlift 315/205# (70%)
12 Strict HSPU
Run 800m
Midline
GHD Sit-up Hold – 4 sets ME (hold weight on chest)
WOD Notes: TD = 14-20 min. Set weights up to make transitions quick & smooth (change weights right away before the HSPU each rd). Deadlifts should be touch n go for majority of the reps unless you don’t feel comfortable linking them. Strict HSPU scale = kipping or DB shoulder presses (no push presses). Pick a DB to where you have to break them up into 2 sets every round. The 600m run is to the sewer as you go around the turn past the “egg’s sign”.
Sam P – Split Jerk is coming along!