Warm up: Coach’s Choice
Strength/Skill: Split Jerk
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2 minute clock.
2-Minute AMRAP: Accumulate as many split jerks as possible in 2 minutes. Use 80% of your heaviest lift from today.
Stimulus/Focus: At the conclusion of the last single, be ready to complete max reps in two minutes of time. Have your bar loaded to 80% of your heaviest lift. These reps do not have to be unbroken. You may rerack it as many times as you would like. Accumulate as many reps as possible in this time.
WOD:15 Minute AMRAP
12 Dumbbell Deadlifts (Left)
9 Dumbbell Hang Power Cleans (Left)
6 Dumbbell Shoulder to Overhead (Left)
10 Meter Dumbbell Overhead Lunge (Left)
12 Dumbbell Deadlifts (Right)
9 Dumbbell Hang Power Cleans (Right)
6 Dumbbell Shoulder to Overhead (Right)
10 Meter Dumbbell Overhead Lunge (Right)
*All movements use one dumbbell.
*RX: (50/35)(35/20)
Rx = 2x 24/16kg
Stimulus Focus: Try to complete all movements on one side unbroken. Rest after the lunge. Aim for 5 rounds.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry
20 Lateral Dumbbell Hops