WOD for 091218

Technique Work: Split Jerk Footwork

• Press In Split: 2×5 w/ empty Bar
• Push Jerk In Split: 2×5
• Split Jerk w/ 3 sec pause in the split: 2×5

Strength: Split Jerk

Within 12 Minutes…

4×3 Between 60-75% of 1RM

Stay focused on precision, not load

Conditioning: “The Long Game”

Against  22 Minutes…

Buy In: 1 Mile Run

Then:

4 Rounds:

20 Alt. DB Snatches

12 Toes 2 Bar

L1: 50/35, Weight Vest

L2: 50/35, Toes 2 Bar

L3: 35/20, Toes 2 Target, 800 Meter Run

L4: 20/15, V ups, 800 Meter Run… 3 Rounds