4-9-11

Posted: April 9, 2011 in Wod

1) 7×1 Split Jerk @ 75% – rest 60sec.

Notes: Working speed and footwork. Concentrate on getting hips under the bar on the catch.

2) 5×2 Clean Pulls @ 110% – rest 2 minutes

Notes: Concentrate on pace of the floor and speed through second pull. Use straps.

3) WOD 11.3

-rest at least 30 minutes-

4) 12 minute AMRAP of:

20 Box Jumps 24″
20 KBS 32kg
20 Burpees

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