PR Split Jerk ... and other ballyhoo

9:00 am

A.

Take 15-20 minutes to build to a heavy Split Jerk

11:30 am

B.

For parts B-D, you will leave a clock running.

At 3,2,1,GO perform the following:

Three rounds for time of:

135/95 lb Power Snatch x 10 reps

30″/24″ Box Jumps x 20 reps

C.

At 10:00 minutes on the running clock, perform the following:

Three rounds for time of:

135/95 lb Push Press x 15 reps

Toes to Bar x 15 reps

D.

At 20:00 minutes on the running clock, perform the following:

For time:

Row 500 Meters

20 Burpees Over the Erg

Row 500 Meters

3:30 pm

E.

5 sets of:
Sled Hill Sprint X 100 meters

-increase weight every set, try to keep all sets <45 seconds.

165# in 41 seconds. ouch.

Results:
A) 365 (PR!)
B) 6:10

C) 4:26
D) 5:35
E) 75# (21 sec), 100# (27 sec), 120# (28 sec), 145# (40 sec), 165# (41 sec)