I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunge
10 x Scorpion Stretch
Impact/Focus: Push or Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the workload below.
Push or Split Jerk x 5-4-3-2-1RM
Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Unless strange ritualistic nature kicks in these sets should come from the rack versus the floor. Get some, freaks.
Post loads to comments.
6 Rounds for time
12 x American KB Swings (32/24kg)
40 x Double-unders
Post times to comments.
I. Mobility work
II. Myofascial Release (Roll and mash/smash)
4 thoughts on “04.13.2017”
“Split Jerk 5-4-3-2-1”: 135# x 1
“Volume Frequencies” : 18:36 24kg
That took longer than was necessary….but, getting there.
Katelyn……missed you being there when such a lovely photo was posted on today’s page. I definitely recognize that position!!!
If we didn’t already have plans, I totally would have been there! 🙂
Split Jerk: 175#x1
“Volume Frequencies”: 9:22 Rx’d