400M jog

10 Box step ups

10 Spider-Man Lunge w/twist

8 Box jumps

10 Alt Toe Touch (feet wide)

Pigeon pose on box – 30 sec per leg

Barbel warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk


Split Jerk


Increase weight ea set

Video courtesy of Catalyst Athletics.  Third time hitting our split jerk.  As before, make sure you’re in the right position to do the Jerk before going into the movement.  After that, attack each rep.  Our reps drop to 3 this week, so aim to go heavier each set than you did on the 3X5 week.


For Time


Push Jerk (135/95)

Box Jumps (24/20)

immediately into…


Push Jerk (155/105)

Burpee Box Jump (24/20)

Back-to-back WODs with different stimulus.  Remember to increase the weight on your bar for the second piece.  Yes, the reps are lower in part two, but the weight is heavier and the movements are more complex.  That said, this WOD should go no more than 10-12 Min tops


Scaling Options:

Bar weight 115/80 -> as needed, just make sure you go up in weight on the second part of the WOD

Box height -> 20/16 -> as needed


Cool Down:

Shoulder stretch on box – 1 Min

Video courtesy of Central Athlete


Pigeon Pose on box – 1 Min per side

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