Warm up: Coach’s Choice
Strength/Skill: Split Jerk
5 x 5
Stimulus/Focus: Use 70% for all lifts. Work on cycling the bar. Lift on a 2-minute clock.
WOD: 21 – 15 – 9 Reps for Time
Burpees
Chest to Bar Pull Ups
Directly Into:
9 – 15 – 21 Reps for Time
Kettlebell Swings (1.5/1)(1/25#)
Goblet Squats (1.5/1)(1/25#)
Stimulus/Focus: Treat each workout as sprint. Go as hard as you can. You will have one score-time to complete both workouts. There is a 15-minute time cap.
Cool Down: 3 Rounds
10 Standing Side Bends (Each Side)
20 Standing Oblique Twists
*Both movements with KB
100 Meter Run