S/S/S:

Deadlift:

Beginner: 1×5, 1×5+

Add 5- 10lbs to last week

Intermediate: 5RM

Shoot for added 5 – 10lbs from last 5RM

WOD:

For Time:

2 Split Jerk (225/155)

800m run

4 Split Jerk (225/155)

600m run

6 Split Jerk (225/155)

400 m run

8 Split Jerk (225/155)

200 m run

Post time to Comments

Scaling Options:

Split Jerk – use 75% of 1RM

If you can’t run, do 250M row for every 200M run

Video courtesy of Technique WOD.  Coach Doug Larson going over finer points of the split jerk.  Today, make a point to push yourself under the bar rather than pushing the weight up.