Split Jerk : 1×1
18-20 mins to find a heavy single.
Perform from the Squat Rack
During this time we want athletes to focus on the proper setup, core engagement, and footwork in the catch position. Take some time and have athletes just practice with PVC/Empty barbells.
Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.
Beginner athletes should still stay light and work on consistency.
Focus on footwork while getting underneath the bar in a solid, locked position. Athletes should hold in the catch until the body is stable. Remember to ALWAYS recover with the front foot first.
In 2 mins do:
50 Double Unders
max reps in remaining time Wall Balls, 20/14 lbs
* Rest 1 min
… Repeat until you reach 100 Wall Ball reps.
The stimulus for today’s workout is high intensity into a consistent, planned work effort. Athletes should approach this workout with a strategy that allows them to work consistently while finishing in the target time. Athletes should have at least 45 seconds of time left within the minute to chip away at the 100 Wall Balls.
Going for broke off the start is never a good idea in a workout like this. Make smart, calculated moves, stay aggressive, and avoid failed reps or over-resting within the minute. It’s important that athletes have equipment set up close and practice transitioning smoothly from one movement to the next prior to starting the workout.