In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 min – Jerk – 5 min with empty BB then…

Performance: 10 mins to work to a heavy complex of 1 push jerk + 1 split jerk
Fitness: 15 min working the mechanics, particularly the receiving position of the push jerk. Increase load not past a 6 RPE.

Part 2 – Conditioning: “Onwards and Upwards”

Performance: For time:

  • 400m Run
  • 2 Rope climbs (legless if you have them)
  • 15 DB/KB Thrusters
  • 400m run
  • 2 rope climbs (legless if you have them)
  • 12 DB/KB Thrusters
  • 400m run
  • 2 rope climbs (legless if you have them)
  • 9 DB/KB Thrusters

Rx level is 16k KB / 35 DBs

Fitness: For time:

  • 400m Run
  • 3 Rope Progressions
  • 15 Thrusters w/ BB
  • 400m run
  • 3 Rope Progressions
  • 12 Thrusters w/ BB
  • 400m run
  • 3 Rope Progressions
  • 9 Thrusters w/ BB

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