Skill/Strength: push jerks 5x5 push jerks not higher than 60% of your 1RM. focus on technique. 3sec pause on the dip and then 3sec pause at the receiving position again.

Conditioning: 5 RFT (TC: 18min)
50 DU
10 push jerks
25 airsquats

Light: 15 DU - 15/20kg
Rx: 25/40kg
Advanced: 35/50kg

Deload week (using slightly lighter weights to recover from heavy WODs)

by Louie

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