STRENGTH/SKILL
Part A:
Split Jerk
- Build to a tough single rep; one rep every 2 min for 12-14 min
F: Push Press, 5 reps w/1 second hold overhead for technique
P/S: build to a tough single rep
Part B:
3 Rounds
1. Dragon Fly, 5 reps; slow eccentric; rest 30 sec
F: Hollow Rock hold, 20-30 sec
P/S: Dragon Flag x5 reps w/4-5 second eccentric,
2. Filly Press
3x8 each arm; 31x1 tempo; build, rest 60 sec
F: Seated DB Press, 8 each arm
WOD
"American Pie"
21-15-9; reps for time
Single Arm DB Push Press each
T2B
