Strength:
Split Jerk (5×2)
Every 2:00 x 5 Sets
Pause Split Jerk + Split Jerk
1+1 @ 70%+
*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)
% of Split Jerk
– Modifications:
– Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.
– Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations
WOD:
“Intergalactic”
16:00 EMOM
minute 1: 12/9 Strict Pull-Ups
minute 2: 15 Dumbbell Bench Press
minute 3: 18 GHD Sit-Ups
minute 4: Rest
Loads: Choice
The reps here do not need to be unbroken, however that is the goal and what we are looking for. We would like to choose loads, modifications and scaling that allows for unbroken movements and consistency across all 3 Sets of strength EMOM
—–
Level 2:
16:00 EMOM
minute 1: 9/7 Strict Pull-Ups
minute 2: 12 Dumbbell Bench Press
minute 3: 15 GHD/AMSU Sit-Ups
minute 4: Rest
Loads: Choice
–
Level 1:
16:00 EMOM
minute 1: 9/7 Banded Strict Pull-Ups
minute 2: 12 Dumbbell Bench Press
minute 3: 15 Abmat Sit-Ups
minute 4: Rest
Loads: Choice
–
Competitor:
16:00 EMOM
minute 1: 6 Weighted Strict Pull-Ups
minute 2: 12 Dumbbell Bench Press
minute 3: 24 GHD Sit-Ups
minute 4: Rest
Loads: Choice
Goal is to work into heavy sets here on the strict pull-ups and bench press