WOD 9/24/14

WOD 9/24/14

 

1. Jerks

A. 1 Heavy Push Jerk from Back Rack
B. 1 Heavy Split Jerk from Back Rack
C. 1 Heavy Push Jerk from Front Rack
D. 1 Heavy Split Jerk from Front Rack

 

2. EMOMx15

5 rounds of:

Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in #1
Min 2 – :45 second hollow hold
Min 3 – 5 unbroken MU – complete as many strict as possible, then finish off the set of 5 by kipping.

 

3. Squat (Optional)

3×3 Back Squat, across