W WOD – HEAVY THURSDAY 28.09.23 – “SPLIT JERK”
MOBILITY & WARM UP
5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs
SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk
4 sets:
3-5 Split Jerk, building for first attempt
– Rest 1:30 between sets.
CONDITIONING
“HEAVY DAY SPLIT JERK”*
Every 2.30 min x 9 sets
5-3-3-3-1-1-1-1-1
Split Jerk
*compare to 04.01.23
