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10.13.16

13
Oct

10.13.16

Warm Up:
Mountain Climbers x 20
Waiters Walk x one length each arm with KB
Single Leg RDL with KB x 8 each side
Banded squats x 10
Rope climb foot work x 2 tries

Primer: Jerk Warm up with empty bar and then with 95/65
Press behind the neck x 5
Jerk dip squat x 4
Push Press x 5
Press to jerk x 4
Push jerk behind the neck into a split x 5
Tall jerk x 5

Skill: split jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
*Set 6-8 – 1 rep @ 85%+

WOD:
18:00 EMOM
min 1: RDL with barbell @75% 1RM DL x 3 reps
min 2: 1-2 rope climbs- challenge- do one legless
min 3: Ball slams x 10

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