Monday

Weightlifting
20 Minutes
Take From Rack
% of 1Rm Jerk
++ Take Your Time on Each Cycle++
1 Pause Push Jerk + 1 Push Jerk + 1 Split Jerk ([email protected]% [email protected]% [email protected]% [email protected]%)
Pause for 2 Seconds at bottom of Push Jerk - Focus on Pushing yourself down, rather than pushing the weight up.
 
THEN
5-7 Minutes reviewing Thruster and working up to weight for WOD
"WOD" Workout Of The Day
Intended Stimulus: Quick 4-7 Minutes, Thruster should be heavy, but should be able to complete all sets unbroken. Choose weight accordingly.
 
For time:
10 Thrusters, Rx 115/75 Rx+135/95 lbs
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

 

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