WARM UP:
500 M. Row
Then:
3 Rounds
10 Pass Through’s
10 Good Morning’s
10 Front Squats
10 Push Press
5 Push Jerk
5 Split Jerk
Then:
Mobilize Shoulders
LIFT: (Max Strength Test)
Work to a new 1RM Jerk (Test)
*Once you have found your Push Jerk continue on to find your 1RM Split Jerk.
**Rep. example: 3,3,3,2,2,1,1,1 or 10 x 1
WOD: (Test)
ADV: (Gymnastic – Capacity Test)
“HEAVY DIANE”
21-15-9
Dead Lift (275/185)
Deficit HSPU 4″
INT/BEG:
“DIANE”
21-15-9
Dead Lift (225/155) (205/135) (185/125) (165/115)
HSPU
*Sub. HSPU for H.R. Push Ups Accordingly.
POST WOD:
Roll & Stretch
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