Sunday November 9th, 2014

Sunday November 9th, 2014

Jerk (Push or Split)

3-2-1-1-1

and then,

One Minute of Max Reps – Jerk (75-80% of 1-RM)
20 Seconds of Rest
One Minute of Max Reps – Ring Dips
20 Seconds of Rest
One Minute of Max Reps – Kettlebell Swings (32/24 kg)
One Minute of Rest

then, as quickly as possible, perform the same number of reps completed for each of the respective movements with no rest between.

Weightlifting (Olympic) WOD class:

Power Clean
5 x 3 @ 70%

Power Jerk
5 x 3 @ 60% (of split jerk)

Overhead Squat
5 x 3 @70%

3×3 Pendlay Rows

Michael C - Author

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