08162019

Cycle 3, Test Week, Day 4

Warm-up
Split Jerk Skill Work
3 x 5 Jerk from a Lunge with an Empty BB
then,
4 x 3 Pause (2 sec) Split Jerks, increasing weight slightly each set
Pause for 2 sec at initial dip and pause for 2 sec at receiving lunge position

Strength
Split Jerk
Find 1RM

Misfit WOD
3 Rounds
90 Double Unders
30 DB Snatch (50/35#)

Scaled: Single Unders x 2, Reduced weight on DB Snatches

Extra
2 Rounds
400m Run
– 90 sec Rest –
500m Row
– 90 sec Rest –