12 min to complete
SPLIT JERKS
1x3@65
1x3@72
1x3@78
1x2@82
1x2@88
1x2@68
SKILLS
every 1:15x4
50 double unders
7 strict hspu /deficit if you can but must be unbroken.
HWPO
For Time:
30-24-18 Fan Bike Cals
15-12-9 Deadlift 275/185 (55%)
10-8-6 Bar Muscle Ups
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
