Strength:
“Split Jerk”
Every 2:00 x 6 Sets
3 Split Jerk
Start at 75% and build to a heavy 3-rep max across the six sets.
Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten pounds still available. Do not chase numbers at the expense of positioning — a missed rep or a soft lockout is a signal to hold the weight, not add more.
Modifications:
Level 1: 3 Pause Split Jerk per set — one second pause in the dip, three second hold in the catch. Reduce loading to 60-70% and prioritize foot placement and lockout quality over weight on the bar.
Hotel Gym / Travel: Dumbbell Push Press x 5 reps, heavy, building across sets. Focus on a vertical press path and controlled descent
WOD:
“Live Seat”
10:00 EMOM
Minute 1: 5 Back Squats
Minute 2: 15 Wall Balls
Back Squat @ 70-80%
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Score = Total Load
Record Notes on Wall Balls
Level 2:
5 Back Squats at 70-75% of 1RM
10 Wall Balls at 20/14lb, 9/6kg, 10/9ft
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Level 1:
5 Back Squats, moderate load, controlled tempo 7 RPE
10 Wall Balls at 14/10lb, 6/4kg to 10/9ft
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Masters 55+:
5 Back Squats at 65-70% of 1RM
15 Wall Balls at 14/10lb, 6/4kg to 10/9ft
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Competitor:
As prescribed
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Hotel Gym / Travel:
Minute 1: 8 Dumbbell Goblet Squats, heavy
Minute 2: 15 Dumbbell Thrusters, moderate