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Hero Monday

20
Oct

Hero Monday

SKILL

 

3 Round of :

 

10 PVC Pass Thru on the floor

:30 sec  each Shoulder Band Stretch

5 Zotts Press

 

(10 min cap)

 

STRENGTH

 

Split Jerk

 

Take 12 min and quickly build to 70-80% of 1-RM

 

then..

 

Every :90 for 6 sets   (9 min)

 

Jerk x 2 reps @ 70-80% of 1-RM

 

 

WOD

 

“DT”

 

5 Rounds of

 

12 Deadlifts (155/105)

9 Hang Power Clean

6 Push Jerks

 

L1 – 95/55-65

L2 – 115/80

L3 – 135/95

 

(15 min cap)