Workout of the Day
Warm-up: Split jerk footwork drills (no bar, just feet -- put PVC pipe between feet to ensure proper landing distance, work on speed), 50 air squats, 25 push jerks with empty barbell
Barbell Work: 7 rounds of: 2x push jerk, 2x split jerk @ 70%; perform all reps without re-racking weight (rest 90s btwn sets), then perform 5x3 snatch grip deadlift sweeping barbell into hip crease AHAP (hook grip, no straps)
Strength: Front squat: 3@80%, 2@90%, 1@95%, 3@90%, 2@95% -- rest 2 minutes btwn sets
Work Capacity: AMRAP 12 of:
* 1x KB Swing (53#/35#)
* 1x Box jump (24"/20")
Ascending reps (i.e. 2 and 2, 3 and 3, etc)
Score is round reached plus additional reps
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