Thursday, September 10

Warm-up

Row 400 meters

10 GHD back extensions

10 GHD hip extensions

10 Russian KB swings

10 America KB swings

10 squat cleans with med ball

10 Push jerks with med ball

10 Split jerks with PVC http://www.youtube.com/watch?v=2av_qXinO78

Lift:

Jerk (split or push)- 5×75%, 3×85%, 1×95%+ reps.

 

WOD

3 Rounds for time:

200 m burden run

10 Front Squats

200 m sprint

10 push-jerks

 

L1- choose weight for jerks and burden run (can use medicine ball or dumbbells)

L2- 95/65lbs, 80lb sand bag, 40lb sand bag

L3- 135/95lbs, 80lb sand bag, 40lb sand bag

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