Split Jerk

Wednesday, March 22, 2017

WMCF

Coach Soloman - (9 AM) - 7 of us including Brian, Erin, Chris and me

Warm Up

Jump rope with braided rope followed by WMCF Dynamic Warm up

SWOD
2x Split Jerk from behind the neck  Every 2 minutes for 10 rounds

This felt good, but it was unnerving to lower the bar back to behind the neck.  It was also tough to just drop it to behind the neck.  This certainly taxed my shoulders.

I used

45
55
65
75
85
95
95
105
105
105#

for the 10 sets

Metcon

9 min AMRAP of 10m Plate OH Walking Lunges (45#) and 6 Power Snatch (155#).

I scaled this workout to use a 25# plate and 75# Power Snatch and it was still a tough workout.  I managed to get through 3 full rounds, the walking lunges (4 points) and 4 Power Snatches for a total of 38.

Cooling down we did some Double Dutch jump roping and I was thrilled to get in and get a half dozen repts.