Freitag

20190201

Emanuel / Saskia

Warm-Up
* 10/15 Cal Row
* Rest 1 min Repeat 1 Time
Jerk Day
Split Jerk WarmUp – No BarBell
– 10 Split Walks
– 15 Jump into Split
– 20 Jump into Split with 3-5 Sec Pause
Split Jerk WarmUp – Empty BarBell (10/15/20kg)
– 20 Static Split Lunges
– 15 BTN Strict Press in Split Pos.
– 10 BTN Power Jerks
OHS WarmUp
– 8 OHS Squat Tempo (5/0/1/0)
– 6 OHS Squat Tempo (5/3/1/3)
– 5* 1.5 OHS Squat Tempo (1/0/1/3)
Strength
1 BTN Split Jerk + 1 OHS
Build to about 90%
WOD
Each Part for Time
Part 01
– 10/15 cal Row
– 5 BTN Split Jerk + OHS @50%
Rest – 1 Min
Part 02
– 10/15 cal Row
– 4 BTN Split Jerk + OHS @60%
Rest – 1 Min
Part 03
– 10/15 cal Row
– 3 BTN Split Jerk + OHS @70%
Rest – 1 Min
Part 04
– 10/15 cal Row
– 2 BTN Split Jerk + OHS @80%
Rest – 1 Min
Part 05
– 10/15 cal Row
– 1 BTN Split Jerk + OHS @90%