Looking to get started at HCF?! Come visit us this Saturday July 27 @ 11am for our FREE bring a friend community WOD!

Skill: Pistols.

WOD. P1. Split Jerk skill work. 3x each: Step to 1/4 lunge, jump to 1/4 lunge, strict press, push press, split jerk (emphasize drop)
P2. 10-12 min. to develop 1 rep max (heavy single) split jerk *begin with barbell and add 5-10# per attempt working up to max.
P3. 5-8 min. 80% of heavy single x 1 (rep) x 3 (rounds)