-5mins to build-
A) Every 90 sec x3 rounds:
Squat clean + push jerk + squat clean + split jerk (not TNG)
-Into-
Every 90 sec x3 rounds:
Squat clean + push jerk + split jerk
-Into-
Every 90 sec x3 rounds:
2 Squat cleans (not TNG) + split jerk
–
B) For time:
25 Thrusters @L1=25/15kg – L2=35/25 – L3=43/30kg
15 Pull ups
15 Box jump overs
20 Thrusters @L1=30/20kg – L2=43/30kg – L3=52/35kg
15 Pull ups
15 Box jump overs
15 Thrusters @L1=43/30kg – L2=52/35kg – L3=61/43kg
15 Pull ups
15 Box jump overs
–
Notes:
Part A – For the lifting today we’ll be doing 3 sets of one segment before moving on to the next 3 sets.
Going through phases with more focus on the jerks then finishing with more focus on the cleans.
You may find that the weight won’t change too much from segment to segment but the obvious thing here is taking your weakest movement as a guide for what weight to use.
–
Part B – For this WOD we are looking at taking around 12-15mins. We are looking at increasing the load as the reps decrease on the thrusters, but the reps stay the same for the pull ups + the box jump overs.
If you are competent with pull ups you could get away with big sets here but if you are not then break early.
The box jump overs can really spike the heart rate here especially leading in to thrusters….. so take that in to consideration with pacing for these.
As for the weight with the thrusters we want these to be challenging (heavier than you normally would go) but if you are getting less than 5 reps at a time you have gone too heavy.
