Don’t forget. The gym is closed tomorrow, Easter Sunday. We will see you all Monday. Have a wonderful holiday with your family.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 deadlifts
10 hang cleans
10 front squats
10 strict press – push press – split jerks
Mobility
Set up the bar on a rack and progress through
The standing child’s pose
The sink stretch
Tricep smash
Bully stretch
Strength
Split Jerk – working off the rack, find a heavy single
Footwork is obviously more important in the split jerk than every lift. So be ready to chalk your feet and take the time to really nail in the finish position during warm-ups. Think really long, really wide lunge. Head through. Active shoulders.
WOD
“Wait for a Second”
10 rounds
250m row
15 hollow rocks
10t SA KB push jerk (53/35#)(44/26#)
Oddball workout of the week. The push jerks are single arm, 5 a side. Please work through the movement before jumping into a workout and assuming you got it. Because it’s a push jerk, not a S2OH, it must be a push jerk, not a push press.
20:00 time cap in full effect
