New Jerk Boxes are ready for action!
STRENGTH:
Front Squat
5 sets of 4 reps at 75% of 1RM
BeachFit will do:
5rds of
10 Goblet Squats
200m Run or Row
WOD:
#Big Clean Complex
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds. If you don’t have your split jerk down complete another Push Jerk. Food for thought…the top weight for this complex was around 260lbs!!
BeachFit will do 20 min EMOM:
Min 1: 12 Wallballs
Min 2: 12 Russian Swings
Optional Clean & Jerk work (after class):
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2
