Skill:
Split Jerk + Complex Review
Strength:
e90s x7 - From the Rack:
Rd 1-2: 3x UB Split Jerks
Rd 3-5: 2x UB Split Jerks
Rd 6-7: 1x UB Split Jerk
**This will be from the rack. Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 1-rep Split Jerk weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.
WOD:
5RFT:
28 Doubles / 56 Singles
7 Strict Pull-ups / Kipping Pull-ups / Seated Pull-ups / Ring Row
4 Shoulder to Overhead @70-80% / 1-2 UB Rds (185/125)
NOTES: Score Time and record S2OH weight. Athletes may modify to kipping pull-ups as needed but this will be a scaling option. The S2OH weight should be challenging for experienced athletes to where it would be difficult to Push Jerk the entire workout or complete it UB.