Tuesday WOD – Split It Up

31 Mar

A) Warm Up 

Arrive 5 minutes early

800 Meter Run 

Walk Lunge Rotation 25 meter

Duck Walk 25 meter 

B) Technique 

3 on a rack

10 Minute Split Jerk Tekkers

C) Strength

Split Jerk 5-5-5-5-5

D) Partner SPRINT WOD 

The stimulus for this WOD is work 100% flat out for the entire duration 

One works through the whole set whilst the other motivates, then switch

10, 8, 6, 4, 2

Squat Clean (70/50)

Jump Squat

E) Core

2 Rounds

20 Overhead Plate Sit Ups

20 Side Plank with lateral dip

F) Power Hour

Strict Handstand Push Ups 3-3-3-3-3

Front Squat 5-5-5-5-5 80%1RM

Snatch from blocks 5-5-5-5-5 80%1RM


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