Warm-Up: Coach’s Choice
Strength/Skill: Split Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP in the five sets. Lift on a 2-minute clock.
Strength: Split Jerk
1 x Max Reps
Stimulus/Focus: Use 80% of your heaviest triple from today. Adjust your weight as soon as you finish your last triple. Once that two minute clock runs out you will attempt max unbroken reps at that reduced weight.
WOD: 21-15-9-15-21 (20 Minute Cap)
Strict Push Ups
Alternating Lunges
Ab Mat Sit Ups
*Run 400 Meters at Each (-) for a Total of 1 Mile.
Stimulus/Focus: Complete the lunges and sit ups unbroken. Keep perfect form on the strict push ups. Push hard on the runs.
Cool Down: 4 Rounds
10 GHD Extensions
10 Ring Rows