3/19/2015

18
Mar

3/19/2015

Split jerks are from the rack or the blocks today, no need to clean it first. Focus on footwork and creating a stable base with a vertical front shin and a bent back knee with your heel off the ground and in line with your foot in the back.

The conditioning will look like this: you’ll do 5-10 burpee box jumps depending on your proficiency and then rest in the remaining of that minute. Then, in the second minute, you’ll do 12-20 wall balls, again depending on your proficiency. Lastly, you’ll do 5 moderately heavy power snatches in the third minute. In the fourth minute, go back to the burpee box jumps.
In the first round, each effort should take between 25-40 seconds so there is ample rest before the next effort. Towards the end, you will most likely have less rest between efforts, but try to hit the same number for each round.

Strength

Take 20 minutes to Find your 1RM Split Jerk (from rack)

Conditioning

EMOM for 12 minutes:
M1: 5-10 burpee box jumps
M2: 12-20 wall balls, 20/14#
M3: 5 power snatches, 135/95#

2 Responses

  1. Vin

    Megs 105 / 7/12/5 – 65#
    Roni 105 / 8/12/4 – 65#
    Tanya 70 / 5/12/5 – 35
    Carter 175 / 6/12/5 – 95
    Smurf 205 5/10/5 – 95
    K 145 10/12/5 – 75
    Mike D 205 8/14/5 – Rx

  2. Aileen

    Topher 135/10/15/5 65#
    Juliet 80/7/11/5 45#
    Joe work
    Amanda 115/10/15/5 75#
    Matt C 185/10/14/14 kb 55#
    Stacey 75/6/15/5 45#