Warm Up: Any mobility you need, then
4 Rounds NFT
Run 100 Meters
5 Burpees
------
Strength: Deadlift 20 (15 mins to find 20 Rep Max)
Many of you will be able to line this up with your last Wendler Cycle. So, go back and look up what the heaviest weight was that you used for the most reps and adjust accordingly.
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WOD: 3 RFT
10 Box over Jumps 24M/20W
15 Toe 2 Bar
20 Split Jerks 95M/65W
Todays split jerk will not be so heavy that you have to really drop that low. Unlike a day when you were attempting a maximal lift. Nevertheless, this mobility video with KStarr will likely be helpful in the future.
The second video is with Josh Everett doing some heavy split jerks. Great video to watch in that he discusses not just the lift but his prep before lifting.
4 Rounds NFT
Run 100 Meters
5 Burpees
------
Strength: Deadlift 20 (15 mins to find 20 Rep Max)
Many of you will be able to line this up with your last Wendler Cycle. So, go back and look up what the heaviest weight was that you used for the most reps and adjust accordingly.
---------
WOD: 3 RFT
10 Box over Jumps 24M/20W
15 Toe 2 Bar
20 Split Jerks 95M/65W
Todays split jerk will not be so heavy that you have to really drop that low. Unlike a day when you were attempting a maximal lift. Nevertheless, this mobility video with KStarr will likely be helpful in the future.
The second video is with Josh Everett doing some heavy split jerks. Great video to watch in that he discusses not just the lift but his prep before lifting.
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