25.10.16

SPLIT JERK (0:00 - 10:00)
From the 0:00 – 5:00:
1 Pausing Split Jerk + 1 Split Jerk (60% Across)
In the first repetition of the complex(the pausing split jerk), 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 second repetition in the complex, no pause. Apply the positioning from the first repetition to the second.


From the 5:00 – 10:00:
1 Split Jerk “On the Minute”
Rep 1 – 70%
Rep 2 – 75%
Rep 3 – 80%
Rep 4 – 84%
Rep 5 – 88%

POWER CLEAN (13:00 - 27:00)
Starting on the 13:00…
13:00 – 15:00 – Every 20 Seconds x 6: 1 Power Clean (73%)
15:00 – 16:00 – Rest
16:00 – 20:00 – Every 40 Seconds x 6: 1 Power Clean (78%)
20:00 – 21:00 – Rest
21:00 – 27:00 – Every 60 Seconds x 6: 1 Power Clean (83%)
Following, prepare for the conditioning for the day, to start at the 30:00.

CONDITIONING
In a 5:00 Window…
200 Meter Run
3 Rounds of 5 Pull-Ups, 10 Pushups, 15 Air Squats
Time remaining, AMRAP Power Clean and Jerks (70% 1 RM)