Go heavy and get nasty today. This is a pretty high volume session overall. The demand to is to get in 5 working sets of split jerks and to do so 1 set ever 2:00 will be challenging if the load is heavy enough. Then on the conditioning……go fast, take chances, hold on.
1:00 Couch stretch each leg (https://www.youtube.com/shorts/GtCTz3D10C0
1:00 Samson stretch each leg (https://www.youtube.com/watch?v=HNXNPWg1z-4)
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6 minute AMRAP
7/5 Cal Row
5 Hip down push up
5 Air Squat
5 V Up
5 Push Up
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*Empty barbell for this part
3 Strict press
3 Split Jerk
3 Thruster
3 rounds
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Prep with coach for Strength and build barbells so your first set is a working set.
3-3-3-3-3
Every 2:00 x 5 sets execute 3 split jerk as heavy as possible.
)
RX Conditioning:
“75 for time.”
2:00 on/ 1:00 off x 5 sets
15/12 Cal Row
12 Thruster (95/65lb.)
Max bar facing burpee’s
*Scale to allow for thrusters to be unbroken, you should have :40-:50 to work through bar facing burpee’s approx. each round.
Intermediate:
“60 for time.”
2:00 on/ 1:00 off x 5 sets
10/7 Cal Row
12 Thruster (75/55lb.)
Max bar facing burpee’s
*Scale to allow for thrusters to be unbroken, you should have :40-:50 to work through bar facing burpee’s approx. each round.
Baseline:
“60 for time.”
2:00 on/ 1:00 off x 5 sets
10/7 Cal Row
9 Thruster (45/35lb.)
Max bar facing burpee’s
*Scale to allow for thrusters to be unbroken, you should have :40-:50 to work through bar facing burpee’s approx. each round.
