8-20-2016 Saturday Park-1440
Dynamic Warm up
 
Weightlifting

Push Jerk/Split Jerk Work

Then From Rack work to Heavy Single of EITHER Push or Split Jerk. NOT BOTH

 
Push Jerk (3×1 )
work to a heavy single
Record Heaviest Single
 
OR
 
Split Jerk (3×1)
Work to Heavy Single
Record Heaviest
 
WOD:
Two – 9 Minute AMRAPS – 21 Minutes

9 Minute AMRAP
200m run or 250m Row
5 Back Squat – Comp 165/125 Perf 135/95

Rest 3 Minute

Repeat

(AMRAP – Rounds and Reps)
9 Minute AMRAP
200m run or 250m Row
5 Back Squat – Comp 165/125 Perf 135/95
 
– Back Squat, pick up From the Floor, clean to Push Press to Back Rack
** Pick a weight that is challenging from the start.

Spread the word. Share this post!