M.E. Split Jerk

Friday’s Warmup:

Dynamic Joint warmup (left side of board)
5 HSPU (scale as required)
5 Squats (slow on way down and up, full range of motion, focus on control and lumbar)
4 regular pushups
4 Squats (slow on way down, bit faster on way up)
3 ring dips (scale as required)
3 Squats (slow on way down, explosive on way up)
5 x split jerk with PVC
5 x split jerk with empty bar (2 sets)
5 x split jerk with slightly heavier loading
3 x split jerk with heavier loading
Friday’s WOD
Split Jerk
3, 3, 2, 1, 1, 1
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Check blog tomorrow for Saturday’s Beach WOD overview.
Don’t forget the CFHR Cookout at Jim and Diane’s. Details under news and announcements!
Short and sweet tonight…just the fats ma’am.
LIVE STRONG!

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