091715

MILITARY PRESS FROM THE SPLIT JERK POSITION

Start at 40% of 1RM C&J. Pause for 3 seconds with the bar locked overhead. After completion of the final rep, recover with the lead foot back and the trail foot up. Target 2kg increase / week if work sets are above 40kg Target 1kg increase / week if work sets are below 40kg

4×4

SKILL:  3xME strict hspu into kipping hspu

WOD:

10 rounds for time:

10 cal row

50′ bear crawl