Wed 1-6-16

Strength/Skill

10 Hands on hips split jerk

10 PVC  oh split jerk

10 PVC split jerk

10 empty bar split jerk

 

Split jerk from rack

2,2,2,1,1,1

 

Strict press from Split jerk stance

3,3,3 (1 rep from front rack + 1 rep from behind the neck = 1)

 

WOD

3 Rounds for time...

12 Sh 2 Oh. (135/95)

24 Box overs (24/20)

 

rest as needed then...

1000 m row for time