WOD

WOD
Weightlifting
Jerk Drive
Jerk Drive Complex [On the 0:00]

4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives

Set 1: 70% of 1RM Split Jerk
Set 2: 75% of 1RM Split Jerk
Sets 3-4: 80% of 1RM Split Jerk

Split Jerk
Split Jerk Complex [On the 7:00]

On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk

Sets 1-2: 60% of 1RM Jerk
Sets 3-4: 65% of 1RM Jerk
Sets 5-7: 70-80% of 1RM Jerk

pause on the first rep (2 seconds in dip, 2 seconds in catch)

Clean and Jerk
On the Minute x 5:
5 Touch-and-Go Power Clean and Jerks

[Recommended Starting/Outlook Weights]:
Week 1: 50% of 1RM Clean and Jerk
Week 2: 55% of 1RM Clean and Jerk
Week 3: 57-62% of 1RM Clean and Jerk

*week 1 of 3

Metcon
Metcon (Time)
6 Rounds For Time:
200 Meter Run
21 Wallballs (20/15)
15 Amer Kettlebell Swings (53/35)
9 Pull-ups

RX+ Chest to Bar PU

WOD

WOD  August 7, 2020

WOD
Weightlifting
Jerk Drive
Jerk Drive Complex [On the 0:00]

4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives

Set 1: 70% of 1RM Split Jerk
Set 2: 75% of 1RM Split Jerk
Sets 3-4: 80% of 1RM Split Jerk

Split Jerk
Split Jerk Complex [On the 7:00]

On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk

Sets 1-2: 60% of 1RM Jerk
Sets 3-4: 65% of 1RM Jerk
Sets 5-7: 70-80% of 1RM Jerk

pause on the first rep (2 seconds in dip, 2 seconds in catch)

Clean and Jerk
On the Minute x 5:
5 Touch-and-Go Power Clean and Jerks

[Recommended Starting/Outlook Weights]:
Week 1: 50% of 1RM Clean and Jerk
Week 2: 55% of 1RM Clean and Jerk
Week 3: 57-62% of 1RM Clean and Jerk

*week 1 of 3

Metcon
Metcon (Time)
6 Rounds For Time:
200 Meter Run
21 Wallballs (20/15)
15 Amer Kettlebell Swings (53/35)
9 Pull-ups

RX+ Chest to Bar PU