STRENGTH/ACCESSORY

 

Every 90 seconds for 12 minutes:

 

1 Split Jerk, building to a heavy for the day

**goal - 5# heavier than last week

 

—then—

 

Every 90 seconds for 9 minutes, alternating:

 

8 Push Press @ 60% of 1RM Jerk

8 Crossover Pulldown, 2 sec pause at full contraction

 

WOD

 

For Time: 

20 Pullups

30 Box Jumps @24/20

40 Kb Swings @ 70/55

30 Box Jumps

20 Pullups

 

Comp HW:

Row 3k @ 60% perceived effort

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