8 Sets of
:10 Front rack hold
:10 Hold in the split position
Workout of the Day
Three sets of:
Jerk Balance x 3 reps
“Starting with the bar in the jerk rack position and the feet split to approximately half the final split jerk length. Dip and drive the bar up overhead while pushing against the planted back foot and moving the front foot the remaining distance into the final split position.”
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Every 2 minutes, for 8 minutes (4 sets) of:
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60%
Reset the barbell every time on the floor…do not perform these touch and go.
Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
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