Wednesday, July 24th

Superset: A1) Strict Press in Split Position 4×6 A2) Alternating Bodyweight Jumping Lunges 4×16 (8/side)

Today’s strength will focus on building both our comfort and our strength in our split jerk receiving position. To begin, we will unrack our bar in a front rack, then step out into our jerk receiving position. From here, we will brace our core, squeeze our glutes, drop our elbows and perform 6 strict presses. The goal is to have a solid base the entire time, with our back knee bent and core engaged throughout. We will reinforce the stability of our split stance by performing our alternating jumping lunges right after, then resting 90s.

2RFT 25/20 Cal Bike 20 Single Arm Alternating DB Hang Clean and Jerk 50/35 | 35/25 | 25/15 15 Toes-To-Bar | K2E | Knee raises 10 Burpee Box Jump Overs 24″/20″ | step overs | smaller box

Workout – Larger classes can stagger the starting position to ensure everyone bikes (some people can start on the DB)