A.
Every 2min for 6min:
3 Split Jerks
Every 2min for 8min:
2 Split Jerks
*Pull from blocks. Build into a moderate triple and double.
B.
10min EMOM:
3 Box Squats (DE @ 45%)
*DE stands for dynamic effort. Sit to box, then explode and rapidly extend the hips. This is not meant to feel heavy. It should be fast and explosive
C.
Bar Complex
3 T2B
3 Pull-ups
3 C2B Pull-ups
1 Bar MU
*Complete 4-5 Attempts. Rest as needed in between. Don’t come off the bar and try to move from movement to movement fluidly
D.
“DT”
5 Rounds of:
12 Deadlifts (155, 110)
9 HPC
6 Push Jerk
*Pace at 85-90%
E.
3 Rounds of
15 Reverse Hypers (moderate/heavy)
15 GHD Sit-ups
A. 195,205,215,220,225,230,235
B. 20″ box 155 weight
C. Done
D. Did class WOD to workout with someone
Thanks for posting Chris! Use a slightly lower box next time for box squats. Stack a couple plates on the box if the 12″ height is too low. Get the hip just below parallel.