6.10.16

Conditioning
“Open Test”
AMRAP 20 min:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans 65/45kg
20 Jerks 65/45kg
10 Snatches 65/45kg
10 Muscle-Ups

Split Jerk
Every 2:00 x 5 Rounds:

2 Pausing Split Jerks + Split Jerk (70-75% Across)

Keep this week’s loading light. Across means that we should warm up to 70-75%, and do all sets at the same weight for all 5 sets. 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.