20180201

S/S/S:

BTN (Behind The Neck) Split Jerk

5 X 1

As Heavy As Possible

Video courtesy of Artis Strength & Conditioning.  Artis co-owner (and all-around awesome person) Jen Day demoing the BTN split Jerk.  Notice the bar path doesn’t go forward or back.  it goes straight up.  Also, watch how fast she drops under the bar  once she extends the hips.  Don’t think of pressing with your arms after the hip extension.  Think pushing yourself UNDER the bar after the hip extension.  And just like Tuesday, looking for 5 heavy singles (not a max out) and perfect form.

 

WOD:

For Time:

200M Run

30 Deadlifts (135/95)

400M Run

20 Deadlfits (185/130)

800M Run

10 Deadlifts (225/160)

Keep good form on the DLs.  DO NOT let your form go south when things get heavy.

 

Scaling Options:

Deadlifts -> as needed, just increase every round

 

Cool Down:

Hang from pull up bar – 3 min

 

Heel cord mash – 2 min per side

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