WOD Thu Oct 3

Warm-up

E15 Circuit (Coach’s Choice)

Work

Every 90s x 10 Rounds:

1 Round Strict Cindy/Mostly Mary

“Cindy”

5 Strict Pull-ups
10 Push-ups
15 Air Squats

Mostly “Mary”

3 Strict HSPU
6 Pistols
9 Strict Pull-ups

CompTrain

Split Jerk Technique A

3 Sets:
2 Tall Jerks
2 Pausing Split Jerks

Sets: 25-30-35% of 1RM Split Jerk

Split Jerk Technique B

3 Sets:
1 Pausing Jerk Drive
1 Jerk Drive
1 Split Jerk

Sets: 55-60-65% of 1RM Split Jerk

THEN:

On the Minute x 10:
1 Split Jerk

Sets 1-3: 70-73-76% of 1RM Split Jerk
Sets 4-10: Build to Heavy Single