JERK (ANY STYLE) 1RM

A) Strength: 

1) Jerk (any style) 1RM. Rest 2:00
– Build to a 1RM over the course of 8-10 sets from the rack.
– Try to beat your current max by 5#
– Beginners (10 x 3) focusing on technique. Rest 90s.

B) WOD:

"Greenhouse"

Every 5:00 x 4 Sets:

400 Meter Run (500/400 Meter Row, 24/18 Assault Bike Cals)
12 Shoulder to Overhead (Rx = 135/95, S = 115/75, 95/65, 65/35)
12 Pull-ups (S = 8 Pull-ups/round, 12 Band Assisted Pull-ups/round, 12 Ring Rows/round)

*Score = Split from set #3

Rx+ = 5 Sets of 15 Reps each & C2B Pull-ups

C) Extra Credit:

3 Rounds of:

1a) 15M KB JM Presses
1b) 12 KB Hammer Curls
1c) 30 Landmine Rotations (total)
No rest between movements, but rest 60s after all 3.

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