Posted on

27 November 2019

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (1 x 2 x 3 x 4 x 5)
10 minutes to get your heavy for the day. Then 1 @ 95%, 2 @ 90%, 3 @ 85%, 4 @ 80% and 5 @ 75%. Lift on a 3-minute clock.

WOD: 10 RFT (15 Minute Cap)
5 Split Jerks (95/65)
10 Box Jump Overs (24/20)

RX+: 135/95; 30/24

Stimulus/Focus: The 10 rounds will be a mental challenge. Find a pace you can maintain. All split jerks should be unbroken. Work the fast cycle rate on the barbell.

Cool Down: 100 Double Unders or 5 Minutes of Practice

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