Strength: E90sec for 8 rounds Push Press + 2 Jerks (Can be push jerks, split jerks or combination)
Start at around 60% of 1 rm Strict Press
Increasing in weight each round to work up to a heavy complex
WOD: 5 min each station: 30 seconds on 30 seconds off for max reps (18 min)
1: Chest 2 Bar (subs: pull ups the regular subs except jumping pullups)
Rest/transition 90 seconds
2: Box Jumps 24/20
Rest/transition 90 seconds
3: Burpees
Score: heaviest complex/total reps combined
Start at around 60% of 1 rm Strict Press
Increasing in weight each round to work up to a heavy complex
WOD: 5 min each station: 30 seconds on 30 seconds off for max reps (18 min)
1: Chest 2 Bar (subs: pull ups the regular subs except jumping pullups)
Rest/transition 90 seconds
2: Box Jumps 24/20
Rest/transition 90 seconds
3: Burpees
Score: heaviest complex/total reps combined
Image
