Wednesday, May 31 Gym @ 6:15amym Ope

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PREPARATION:

http://www.catalystathletics.com/article/2069/How-to-Quit-Short-Stepping-Your-Split-Jerks/

  • 10 Power Clean with bar
  • 8 Hang Squat Clean with bar
  • 6 Squat Clean with bar
  • 4 Squat Clean Thrusters
  • 2 Split Jerk

STRENGTH:

Use a light bar for the following:

  • 1 set of 5 reps of Step to Split
  • 1 set of 5 reps of  Drop to Split
  • 1 set of 5 reps of Jerks from Split
  • 1 set of 5 reps of Tall Jerks
  • 1 set of 5 reps of Pause Jerks

REPEAT the above list with appropriate weight

Met-Con WOD:

This is not for time!!!

6 rounds of the following:

  • 4 Power Cleans
  • 3 Squat Cleans
  • 2 Thrusters
  • 1 Split Jerk

Start @ 50% of your Push Press Max and build every set

REST 2-3 minutes between sets

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About crossfitcphs

PE Teacher at Carleton Place High School
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