Split jerks – Fri 7.27.18

 In W.O.D.

Strength: Split jerk 3-3-3-3-3-3-3 reps

*All athletes can attempt split-jerk triples. Beginning athletes should spend plenty of time drilling the movement before adding weight.

Conditioning: 24-21-18-15-12-9 reps for time of:
wall ball shots
box jumps

Men: 20# ball to over 10’/ 24″ box
Women: 14# ball to 10’/ 20″ box


Related:
• The Split Jerk
• Footwork in the Split With Chad Vaughn

Scaling
Reduce the reps and load so you can keep moving with limited breaks.

Intermediate Option
24-21-18-15-12-9 reps for time of:
wall ball shots
box jumps

Men: 20# ball to 10’/ 20″ box
Women: 14# ball to 9’/ 18″ box

Beginner Option
18-15-12-9-6-3 reps for time of:
wall ball shots
box jumps

Men: 14# ball to 9’/ 18″ box
Women: 10# ball to 8’/ 15″ box

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