July 22, 2013

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)

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)