Warm-Up: Coach’s Choice
Strength/Skill: Split Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start lifting at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Gwen
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Stimulus/Focus: Find a weight that you can maintain for all 36 reps. Each round must be unbroken. If you miss a set, the set must be reattempted and completed successfully for RX. Find a weight that challenges you to do this. Score is the weight used and the time to complete the reps. There is no time cap, but aim for under 15 minutes.
Cool Down: 4 Rounds
25 Ab Mat Sit Ups
100 Meter Run