13.10.16

SPLIT JERK (0:00 - 10:00)
Every 2:00 x 5 Rounds:
2 Pausing Split Jerks + Split Jerk
Set #1 – 65%
Set #2 – 70%
Set #3 – 75%
Set #4 – 80%
Set #5 – 80-83%

On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel arch – middle of the foot towards the heel. On the third and final repetition in the complex, no pause. Apply the positioning from the first two repetitions into the third. Focus on mechanics here and build to a moderate load where speed and technique is preserved.

Conditioning
AMRAP 15:
55 Power Snatches 43/30 kg
55 Pull-Ups
55 Handstand Pushups
55 Calorie Row