June 13, 2015
Warm Up-
3″ Row
2 RFQ:
10 Barbell Push Jerks
:45 Split Jerk Footwork
10 KBS (53/35) w/ pause @ top
100m Run
Strength-
5 RDS:
2 x Push Jerk @ 65-75%
10 x Alt. Double DB Split Jerk (heavy as possible with speed maintained)
*Each new set begins every 2:30, you have 2:00 to complete the work and a :30 bonus rest for each couplet.
WOD-
10 Push Press 115/75
10 Box Step Overs w/ Kettlebells (2 x 44/26)
200m Run
5 RFT
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