Skill WOD
10 min to work on this complex…1 Push Press, 1 Push jerk, 1 Split Jerk
(bar starts on the ground)
WOD
10 Split Jerks (185/125)
800 M Run
15 Push Jerks (165/105)
600 M Run
20 Push Press (135/95)
400 M Run
25 Strict Press (45/35)
200 M Run
-For Time-
Bar starts on the floor for each movement
22 min cap
(Notice how the weight goes down for each movement. Everyone should end with just the bar, if you are not doing rx then build up from there. Start with an empty bar add weight until you find a good weight to push press, add some weight until you find a good load to push jerk, then add more weight until you find a good weight to split jerk. You should also use the skill WOD time to warm up and ask the coach for help)
Kelly showing great control as she lifts the bar off the ground