Friday, June 2nd

Performance is in red, Competition is in blue, Links are in green

Five sets of:
Split Jerk x 5 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
Rest 45 seconds
Side Plank Kettlebell Hold x 20-30 seconds each side
Rest 45 seconds

(Add assistance to the Isometric hold so at least 15 seconds is manageable or weighted so that 20-30 seconds is a challenge)

C) For Time
400-meter Run
18 Dumbbell thrusters 35/20
400-meter Run
15 Dumbbell thrusters 35/20
400-meter Run
12 Dumbbell thrusters 35/20
*16 minute time cap

Any time you have to set down & fraction the set run 200-meters for penalty on the spot. If you will have to break a set more than once then scale down.

A) Every 2:30, for 4 sets:
5 Split Jerks @ 70%

Pause one second every catch to feel stable in the recieving position 

B) 10 minutes to build to a heavy single Split Jerk

C) For Time
400-meter Run
18 Dumbbell thrusters 50/35
400-meter Run
15 Dumbbell thrusters 50/35
400-meter Run
12 Dumbbell thrusters 50/35
*16 minute time cap

Any time you have to set down & fraction the set run 200-meters for penalty on the spot. If you will have to break a set more than once then scale down.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531