Wednesday

 Wednesday

Pursuit

A. Jerk Practice – 1 Pwr Clean & Split Jerk, RAN – 10 min.

B. Jump to Ext hold + 3 sec negative x 3. 3 sets, rest 60 sec

EMOM – 10 min

odd: DB Curl to Press 8-10 reps reps

even: BJSD – 12 reps

+

5 RFT:

10 Cal Row

10 Perfect Push Up

10 lunge step

10 KBS


Performance

A. Jerk – find a heavy single– 12 min

B. Strict Ring MU 1-3 rep (Mod is 2 C2B + 2 Strict Dips)

EMOM -10 min

odd: DB Curl to Press 8-10 reps

even: Dubs – 50

+

5 RFT:

20 Cal Row

20 HR Push Up