Strength WOD
Split Jerk 1/1/1/1/1/1 (85-90% of 1 RM across)
20 second Bench OH stretch between each set
WOD
Every 3 minutes for 12 minutes
20 Second Assault Bike Sprint
12 Shoulder to overhead
30 Air Squats
Score = Total Assault Bike Cals
Fitness: 95/65
RX: 135/95
RX+: 155/105
Coaching tip: Today will be a lot of shoulder work. Make sure you use the full 20 seconds after each split jerk to mobilize with your bench overhead stretch. For the Metcon, choose a weight that will be challenging on your S2O but will allow you to get through at least 6-8 reps unbroken. You are scoring your assault bike cals, so give it everything on the bike, and use what you have left to get through the S2O and air squats at a steady pace.
Katrina on toes to bar!