Friday Wod
Friday, August 12, 2016
Split Jerk:
Open gym Sunday funday!
- 1-1-1-1-1@ 80% 1rm. Focus on technique
Then,
3 Rounds:
- 1 Minute, Muscle Snatch (75,55)(55,35)(35,15)
- 1 Minute, Overhead Squat
- 1 Minute, Bike (calorie)
- 1 Minute, Rest
We made it to the Friday wod! Today we will begin with some technique work for the split jerk. You will build up to 80% of your 1 rep max and then do 5 sets of 1 rep. Try to make each rep perfect and if that isn’t happening, go down in weight until you can get it right. Our metcon begins with a movement most often seen in a skill transfer setting for the snatch. The muscle snatch helps you to work on having a strong turnover to overhead. The weight should be light so that you can perform this correctly today while moving quickly. For the rest of the movements you just have to push through the pain!