Wednesday, 14 Sep 16

1. Warm Up

2. Weightlifting - EOMOM x 10

Split Jerk

2 Pausing Split Jerks + Split Jerk (70-75% Across)

On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel arch – middle of the foot towards the heel. On the third and final repetition in the complex, no pause. Apply the positioning from the first two repetitions into the third. Focus on mechanics here and build to a moderate load where speed and technique is preserved.

3. Metcon - 15:00 Minute Cap

50 Double-Unders

15 Barbell-Facing Burpees

15 Clean & Jerks 95/65

50 Double-Unders

15 Barbell-Facing Burpees

12 Clean & Jerks 115/80

50 Double-Unders

15 Barbell-Facing Burpees

9 Clean & Jerks 135/95

50 Double-Unders

15 Barbell-Facing Burpees

Max Clean & Jerks 155/105