S/S/S:

Split Jerk

5X5

Increase weight ea set

Video and execution description courtesy of Catalyst Athletics.  Our push movement this cycle will be the Split Jerk.Goal is to increase weight each set, and have the last rep of each set be the hardest.

Execution – Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into the split position, punching the arms into a locked-out overhead position. Secure and stabilize the bar overhead before recovering from the split into a standing position with the bar still overhead

WOD:

AMRAP 15:

60 Double Unders

400M Run

200M Ski Erg

Cardio burner today!  Find a pace that allows you to continually move the whole 15 Minutes.

Scaling Options:

DUs -> attempts through 40 rope contacts -> 60 penguin hops

Run -> 500M row

Ski Erg -> .25 mile on Assault bike

Cool Down:

Banded bully stretch – 2 min per side

Calf stretch on rig – 2 min per side