WOD for Wednesday 110712 – Click Here For Today’s Schedule
Jerk – 80% 1RM
3-3-3-3-3
Metcon:
5 Rounds For Time:
20 Barbell Jumping Squats (45/35)
15 Kettlebell Swings (52/35)
10 Burpees

Post Jerk Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of 3 rep Jerks of any kind at 80% 1RM.  These should be pretty heavy.  Make sure you take good rest between these work sets (2-3 minutes).  Take the bar from the rack and put any PRs you get

For the conditioning workout, place the bar on your back for the jumping squats.  You do not have to jump high off the ground…just enough to extend your knees and hips and get some air under your feet.  The KB Swings should be overhead (American).     

Push Jerk Breakdown
[youtube]https://www.youtube.com/watch?v=3rMrbj3gTpM[/youtube]