Technique: E1.5MOMx8
3 Pause Split Jerks
LeanFit: Alt. E1.5MOMx8
20 Crunches plus 5/5 Plate around the worlds
25 Hollow Rocks plus 10 Plate G2OH
Notes: Split jerks should start at 50% of 1RM and build up to NO MORE than 65%. Focus on shallow dip straight down as to keep shoulders stacked over hips and barbell high up on front rack shelf. Pause for 2 seconds in this position. Fully extend and push yourself under the bar into the split position. If you find yourself landing in the split and your arms are not fully locked out, then you need to dip more. Pause for 2 seconds in the receiving position before finishing rep (front foot comes back first).
LeanFit: Time for those summer abs. Pick a light weight on the Plate as to keep a high intensity. Modify the hollow rocks if needed by bending knees and shortening arms from OH position.
--------------------------------------------------------------------------------------------------------------------------------------------------
“Thorn in my Side”
6RFT- 12 Min Cap
6 Toes-to-Bar
9 Shoulder to OH (95/65)
12 SDHP (95/65)
FW: RWAN, sub knees to elbows (or as close as you can get, don’t simply do knee raises)
LF: Sub 9 Ball slams for S2OH and KB SDHP for barbell.
Notes: Goal should be to do all reps unbroken. Focus on using your legs on the S2OH and Hips on the SDHP.
Quick transitions will win this one!
