Wednesday 3/4/2020

STRENGTH

(From the ground)

2 Split Jerks (unbroken)

Cap: 15 minutes

WOD

30 Calorie Bike

20 Front Squats

10 Shoulder to Overheads

Time Cap: 9 min

Fx: 135/95

P: 155/105

O: 185/125

Coach Tips: Today we work up to a set of two heavy split jerks that are meant to be ‘unbroken’.  That means one clean and two split jerks, so the bar does NOT touch the ground in between the jerks.  Between jerks take your time to reset and re-rack the bar on your shoulders and make sure the form is just as good as rep one.

The METCON is sneaky hard and its all about strategy and pacing.  Go to hard on the bike and your legs are toast, go too long on the bike and you’re out of time.  Find a good pace that lets you finish in less than 3 minutes (ladies) and less than 2 for men.  That gives you 6-7 minutes for the barbell work, so find a weight that you can move for sets of 5 at least for the front squats and just get through the rest!