Great job on the strength work on Monday. A lot of PR’s were set and everyone did well with their form. Excellent job! Today we are switching modes a little by skipping the strength bias work and going straight into the wod.
Today is a 3 part wod so may sure to get in the gym on time, get warmed up, and be prepared to lift a lot of weight!
PART 1 (max weight): You will find you max split jerk weight. (10 minute time cap)
Start a 10 minute countdown timer Within this time frame achieve a maximum load on the split jerk You can begin adding weight to the empty barbell once the 10 minute timer begins, not before. Press-outs are allowed. Racks allowed.
PLUS (IMMEDIATELY FOLLOWING)
PART 2 (max weight): You will find you max weight for the following complex (15 minute time cap)
Start a 15 minute countdown timer Within this time frame achieve a max load on the following complex: – 1 Power Clean – cannot go below 90 deg knee flexion for rep to count – 2 Squat Cleans – 3 Front Squats. This sequence of 6 repetitions must be completed within 30 seconds for the attempt to count (i.e. you cannot rest for 1 minute between the power clean and the squat clean reps and still count that as an attempt at this barbell complex). Reps can be touch and go if you like. You can begin adding weight to the empty barbell once the 15 minute countdown timer begins, not before.
PLUS (IMMEDIATELY FOLLOWING)
PART 3 (two scores) Burpees and Double Unders (10 minute time cap)
Start a 10 minute countdown timer 100 Burpees – chest/thighs to floor, stand with arms at side, no jump required, stand completely vertical at the top. AMRAP Double Unders for the rest of the time.
This wod is from the Summer Throwdown Series.
