Wednesday, November 17

Foundations: 6:30pm (Snatch session)

Pisgah Kids: 3:30pm (open gym), 3:45pm (class)

Skill:

Row Fundamentals

Strength:

3 Jump-to-Splits, pick load Every 2 mins for 6 mins.

60% 1RM Jerk Barbell on your back the whole time, quickly move feet into the split position without any upward drive.

Split Jerk 1x2 at 70% 1RM

Split Jerk 1x2 at 70% 1RM

Split Jerk 1x2 at 70% 1RM

Split Jerk 1x2 at 70% 1RM

Split Jerk 1x2 at 75% 1RM

Split Jerk 1x2 at 75% 1RM

Split Jerk 1x2 at 75% 1RM

Rest as needed between sets.

Complete sets every 2 mins for 14 mins.

WOD:

Row 2k Time Trial (PR Day!)