Split Jerk 3 OTM 5:00 – 2 OTM 5:00 – 1 OTM 5:00 (15:00 total nonstop) [Technique – 30 lifts total; Start light and work up. Final lifts should not exceed 70-75% as I do not want this to become heavy clean-work. Athletes working from heavier maxes may use the racks as the bar becomes heavier, however weights should stay light enough to power clean throughout] WOD: :30 Work/:30 Rest Thruster [approx. 50% try to stay unbroken for each :30 – max 95/65] Bar-over-Burpee Swing (Rus) [heavier than you normally swing – max 70/53] 5 Rounds (Score reps) [15:00] Accessory/Strength: |
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December 2015
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