S/S/S:

(Squat) Clean & Split Jerk

3@70%

3@75%

2@80%

Sets start every 2 min

Based on 1RM on 23 Aug

So, for this cycle, our C&J complex is pretty basic.  1 Rep = 1 Squat Clean, set up for the Jerk, then complete 1 Split

video courtesy of CrossFit HQ.

For some good drills for split jerk foot position, watch Coach urgener (courtesy of Again Faster)

WOD:

100 Burpees for Time*

*EMOM – 50yd sprint (25yd down, 25 yd back)

The 50 yd sprint will be at the top (to include the start of the WOD) of every minute.  Goal should be sub-10 min WOD.

Cool Down:

Door way stretch – 2 min per side

Couch stretch – 3 min per side