SPLIT JERK/JERK DIPS

A. SPLIT JERK W/ 2 SEC. PAUSE @ 60% – 70% (4 X 2)

B. JERK DIP @ 105% OF 1 RM JERK (4 X 3)

https://www.youtube.com/watch?v=YQDWI7kUrNM

C. WOD

16 MIN AMRAP:

8 HAND STAND PUSH-UPS

12 DOUBLE KB FRONT SQUATS (53/35)

12 DOUBLE KB STOH 

24 DOUBLE UNDERS

D. EXTRA CREDIT

ZOTTMAN CURLS (3 X 10)

DB OVERHEAD TRICEP EXTENSION (3 X 10)

** DO NOT DROP THE DUMBBELLS AS THEY WILL BREAK & PLEASE ONLY USE THEM ON THE RUBBER MATS, NOT THE TURF **

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