Strength:
Every 2:00 x 5 Sets
Front Squat + Split Jerk
Set 1: 5+1 @ 65%
Set 2: 5+1 @ 70%
Set 3: 4+1 @ 75%
Set 4: 3+1 @ 80%
Set 5: 2+1 @ 80% +
% of Split Jerk
Level 1:
Every 2:00 x 5 Sets
5 Front Squats + 2 Push Jerks
Perform all at controlled moderate loads across
Modifications:
For those with Front Rack mobility issues, consider moving to back squats, rack the barbell and then get into the split jerk after the back squats.
For those that need a Box Squat variation, we can adjust to Box Squats. Rack the barbell, move the box, then split jerk.
For those that can’t split jerk, we can move to Dumbbell Push Press as a good alternative after the Front Squats. But adjust to 5-7 challenging dumbbell push press.
WOD:
“Valar Morghulis”
For Time:
Every 3:00 x 4 Sets
5/5 Single Dumbbell Hang Clean and Jerk
5 Lateral Burpees over Dumbbells
10 Dual Dumbbell Thrusters
5 Lateral Burpees over Dumbbells
Dumbbell(s): 50/35lb, 22.5/15kg
*Clean and Jerk with Single Dumbbell
*Thrusters with Dual Dumbbell
Score = Average Time / Set
—
Level 2:
Dumbbells: 35/25lb, 15/12kg
–
Level 1:
Every 3:00 x 4 Sets
4/4 Single Dumbbell Hang Clean and Jerk
4 Burpees
8 Dual Dumbbell Thrusters
4 Burpees
Dumbbells: 25/15lb, 12/7kg
–
Masters 55+:
Dumbbells: 30/20lb, 14/9kg
–
Competition:
Dumbbell(s): 70/50lb, 32/22.5kg