Strength:
Every 1:30 x 10 Sets
1RM Split Jerk
Starting @ 60-70% and building to a 1RM for the Day
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.
Level 1 / New Athletes:
Every 1:30 x 10 sets
Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)
WOD:
“Higher Ground”
10:00 AMRAP
5 Shoulder to Overhead
10 American Kettlebell Swings
25* Double Unders
*Dubs increase by 5 reps each round
(25-30-35-40 …)
Score = Rounds + Reps
Barbell: 155/105lb, 70/48kg
Kettlebell: 53/35lb, 24/16kg
—
Level 2:
5 Shoulder to Overhead
10 American Kettlebell Swings
15* Double Unders
*Increase by 5 each round
Barbell: 115/75lb, 52/34kg
Kettlebell: 44/26lb, 20/12kg
–
Level 1:
5 Shoulder to Overhead
10 Kettlebell Russian Swings
25 Single Unders*
*increase by 5 each round
Barbell: 65/45lb, 29/20kg
Kettlebell: 26/18lb, 12/8kg
–
Masters 55+:
5 Shoulder to Overhead
10 Russian Kettlebell Swings
15* Double Unders
*Increase by 5 each round
Barbell: 95/65lb, 43/30kg
Kettlebell: 44/26lb, 20/12kg
–
Competitor:
5 Shoulder to Overhead
10 American Kettlebell Swings
25* Heavy Rope Double Unders
*increase by 5 Each Set
Barbell: 185/125lb (84/57kg)
Kettlebell: 70/53lb (32/24kg)
–
Travel / Hotel:
10:00 AMRAP
5 Dumbbell Push Press
10 Alternating Dumbbell Snatch
25* Double Unders
*Increase by 5 each round
Dumbbell (s): 50/35lb, 22.5/15kg