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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

RX

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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