Alright… Here We Go…
2nd “New” Movement… The Split Jerk…
Now For This One… Again… It’s Not Really New… SOME Athletes Have Done Them Before…
Some… Never Have…
PERFECT!!!
This Is My Favorite Lift!!!
For Today… You’ll Take The Bar From The Rack On Your shoulders…
And… Dip… “Jump” & Land With Your Feet In A Split Postion With That BarBell OverHead…
Then… The Recovery… FRONT FOOT… BACK FOOT!!!
Bringing Your Feet Back Underneath Your Hips…
Then… Bar Comes Down…
Again… Obvioiusly… Once We’re Actually Face To Face… I’ll Give You Some Tips On How To Warm Up As Far As How Many Reps You Should Perform Before You Start Going For Singles…
Whatever Number You Get Today… Make Sure You Record It!
Because As The Weeks Go On… We’ll Base Our Percentages Off Of That Number…
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ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish A…
1 Rep Max Split Jerk
You Drop It… You Clean It…
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MetCon…
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For Time…
30 Hand Release Push Ups
90 Double Unders (Rx’d: M&F… MOD: Jumping Jacks w/ Burpee Penalty For Breaking…)
20 Hand Release Push Ups
60 Double Unders
10 Hand Release Push Ups
30 Double Unders
Stratight Shot Run… TIME!!!
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3…2…1…GO!!!
Mando
8.2.2023 WOD & Scores…
RainCrossStrengthandConditioning 