Monday Jun 13

Split Jerks

Warm Up

2 rounds

60sec Row

30sec World’s greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations 

10 Push up to Down Dog

Drills

Split jerk Drills

– Split stance Strict press

– Split Stance push press

– Tall Split Jerk

– Tempo splitjerk 

Strength

Split Jerk

7 x 3 @ascending

TC:14 min

Score: Weight 

Workout

Amrap 14

80 Double unders

40 WallBalls @20/14 lbs

40 TTB

Score: Rounds and Reps 

Scaling options

RX+

WallBalls @ 30/20 lbs

SC

20-60 DU

40 Wall Balls @ 14/10 lbs

30-40 Toes to eye level 

Fit

60 Single unders

30 Wall Balls @Moderate

30 PVC to toes 

Accessory

Banded Pike pull hold

Accumulate 3mins 

 

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