WOD Thursday 08.15.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Partner T-Spine x 30 seconds/Each

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Cat Camel x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Inch Worm + Pus Up x 5 reps

Warm Up:

AMRAP in 4 minutes
200m run (Buy In)
5 Push Ups
10 Hollow Rocks
20 Mnt Climbers

Technique & Lift:

Split Jerk
– Jerk Balance x 5 reps
– Tall Jerk x 5 reps
– Split Jerk x 5 reps

A. Every 90 seconds x 3 sets
Split Jerk
*Set 1 x 3 reps @ Light – Moderate
*Set 2 x 2 reps @ Moderate – Heavy Moderate
*Set 3 x 1 rep @ Heavy Moderate – Opening Weight.

B. Every 2 minutes x 6 sets
Split Jerk x 1 rep

*Comp & L3– Build up to 1RM for the Day.
*L2 – Build up to 80-85+% of your 1RM Split Jerk.
*L1 – Pick a Moderate load to focus on your Tech for 1-3 reps.

C. 4 sets of:
L-Seated DB Press x 10-15 reps
Into…
Ring Mnt Climbers x 20 reps (Slow & Controlled)
– Rest 60 seconds b/t sets –