Warm up: Coach’s Choice
Strength/Skill: Split Jerk
1 x 1
Stimulus/Focus: Spend 15 minutes finding a heavy single.
Metcon: 10 Minute EMOM
1 Split Jerk (90% from today’s heaviest)
Stimulus/Focus: This EMOM forces you to lift heavy quickly. If you miss a lift you can reattempt it within the minute. You can only click RX if you use a true 90% and make all 10 lifts.
WOD: 15 Minute AMRAP
100 Meter Run
10 Ground to Overhead (45/25)(25/15)
10 Weighted Ab Mat Sit Ups (45/25)(25/15)
Stimulus/Focus: Push hard on the run. Go unbroken on the movements. Aim for 10 rounds. You can finish the run if you get out the door before time is called. It will count as 1 rep.
Cool Down: Tabata Standing Oblique Twists (45/25)(25/15)