11-01-2013

Warm up

Dynamic ROM

2 rounds

10 Air Squats

30 sec squat hold

10 Push-ups

30 Second Plank

Skill

Jerk Review, Split Jerk Press Drill: 35/65(55/85 Max) 4x5

Strength

Rack Jerk

Male: 65x2, 85x2, 95x2, 115x2, 125x2, 135x2, 145x2, 155x2, 175x2, 185x2, 195x2, 205x2, 215x2, 225x2

Female: 45x2, 55x2, 65x2, 75x2, 85x2, 95x2, 105x2, 115x2, 125x2, 135x2, 145x2, 155x2, 165x2, 175x2

Select any 6 Sequential sets of 2 reps. DO NOT MISS REPS. If the fifth set cannot be completed repeated the first set twice. If the sixth set is not completed repeated the second set (of the six selected) twice.

WOD

12 Minute AMRAP

7 Burpee onto 45lb plate

6 KB Swings 70/53/35

5 Pull-ups

Mobility

Foam roll - Low Back

PVC pass through

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