dbob16

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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