4/23/15 Thursday

Performance

A. Tall Jerks; 3 reps x 4 sets, rest 60sec

B. Split Jerk; 1 reps EMOM x 10min

*Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C. On a Continuous clock

Three sets for max reps of:

30 seconds of Ab mat Sit-ups

30 seconds of Rest

+

Three sets for max reps of:

30 seconds of Dips

30 seconds of Rest

+

Three sets for max reps of:

30 seconds of Pull-Ups

30 seconds of Rest

+

For time:

Row 1000 Meters or 1.5 miles on Airdyne

 

Competition

Wod will be posted at gym