11/7/17 C5102 "Piston Split Jerk"

November 6, 2017

WU Coach Lead 0:00-10:00

 

PISTON 10:00-25:00

"Split Jerk"

EMOM12

4 @ 55%

(as soon as the weight touches front rack explode it back up)

 

GENERATOR 25:00-40:00

8 Rounds :45work/:45rest

5 T2B / K2E

5 Power Snatch @ 50%

5 OH Squats (same weight above)

 

AMMO 40:00-55:00

3 Rounds

10 Box Jumps + Depth Drop 30"/24" (Hold Squat for 3 sec)

15 GHD MB Chest Pass 8-14lbs (slam it as hard as you can to the wall)

20 Skater Drill (Jump over the red part of the platform)

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