25 min amrap
400 m walking lunge
In time remaining:
5 pullups
10 pushups
15 situps

Scale: 250 m walking lunge



Split jerk practice

Work up to heavy single from rack
If extra time — practice 2-3 down sets at ~80%

kb snatch 24/16
box jump

Reps for kb snatch are TOTAL reps, not each arm
ex. 8 reps = 4 each arm

Workout of the Day 9/14/17

Thursday 9/14

From the rack:
3 sets of 2 push jerk + 2 split jerk
3 sets of 1 push jerk + 1 split jerk
If form allows and you’re still catching with arms locked out, with feet in good position — try to increase the weight each round. Start at a moderate weight — don’t move up unless you feel smooth and strong in your catch.

10 back squats 115/85 75/55
10 burpees
10 sit ups

Choose a back squat weight you can go unbroken with as long as possible, and you are comfortable getting into the back rack from the ground.