S/S/S:

Split Jerk

3,2,2,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Last time hitting Split Jerk before our 5X% re-test.  So, we want a heavy set a 3, two heavier set of 2, followed by 2 heavy singles.  Each set, weight should increase.  You don’t need to hit a 1RM today, but if it happens, then that’s glorious!

WOD:

3 Rounds:

50 Double Unders

400M Run

300M Ski Erg

Scaling Options:

DUs -> attempts through 75 rope contacts -> Penguin Hops

Run -> 500M Row

Cool Down:

Calf Stretch on Rig – 2 min per side

Tricep stretch on rig – 1 min per side

Video courtesy of Training Think Tank