Thursdays and we put it all together. Today we introduce the split jerk, but will continue with our supplementary exercises to build strength in all the parts. Get Some!

Strength

Squat Clean and Split Jerk 7 x 1 reps

Push Press 3 x 2 reps

Clean Pull 3 x 2 reps

Clean Grip Deadlift * 3 x 2 reps

*approx 5-10kg more than clean pulls

WOD

” Honourable Discharge “

21 Power Clean (60/40)

42 Wall Ball

15 Power Clean

30 Wall Ball

9 Power Clean

18 Wall Ball

CAP 12 minutes

Results 

Compare to : 11/8/2017