Wednesday 11082023

Warmup

Strength

5 sets for load:

3 split jerks

– Lift once every3:00

INTENDED STIMULUS

Build to a heavy 3-rep split jerk.
Advanced athletes should start at around 80-90% of 1-rep max.
Beginner athletes should start around 70% of 1-rep max.
Rest 2:00-3:00 between sets.

WOD

4 rounds for time:

1:00 cumulative plank hold

400-m run

Level 2

Same as Rx’d

Level 3

4 rounds for time::

30 cumulative plank hold

300-m run

Run substitutions:

800/1,000-m C2 Bike.
1,000/1,250-m Air Bike.
400/500-m row or SkiErg.

Successories

EMOM 8:

:20-:30 single-leg squat practice

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