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