WORKOUT OF THE DAY
Skill: Pause Jerks 3-3-3 (10min)
Add weight each set if forms allows.
You will dip and pause at the bottom of the dip for 2-3seconds and then WITHOUT re-dipping, drive up to finish the jerk.
Split jerks are authorized.
WOD: Self Rescue
1 Rope Climb
7 Power Snatches 75/115 Rx+ 95/135
11 Box Jumps 24/20”
L2 Climb the rope as high as comfortable, 65/95, 20/18”
L1 3 Rope Pulls from the ground, 55/85, 16/12”
Recovery: 2min Bike/Row/Run
15 Side Planks Squeezes, 15 Scapula Push Ups, Calf Stretches