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Components

Split Jerk

Metcon

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Workout

Wednesday, 7/21/21

Box WOD

A: Split Jerk (1x90%, 1x95%, 1x99%)

Split Jerk

(18min)
Week 5: Complete a single at 90%, 95%, 99% of 1RM Clean & Jerk.

Week 1: Work at 85% of 1RM Clean & Jerk for 2x2.
Week 2: Work at 95% of 1RM Clean & Jerk for 3x1.
Week 3: Complete a single at 85%, 92%, 97% of 1RM Clean & Jerk.
Week 4: Work at 78% of 1RM Clean & Jerk for 3x2.

B: Metcon (Distance)

HS/HS-Walk Progression

*Work on Handstand Walk and post the max distance (in ft) for the score

(10min)

C: Metcon (AMRAP - Reps)

AMRAP 9
60 Double Under
6 Wall Walk
3 Squat cleans 225/155

Wall Walk standard
https://youtu.be/p9Dij31d4s0