Training Week Sneak Peek: August 14

PreWOD Competitor:
Work up to max pause split jerk (pause in dip and pause in split) + split jerk no pauses
then
5×3 Jerk Spring – around 100% of Jerk
then,
Max 10s Rack Support

Warm-up:
Run 400m, then
6 minutes
5 Wall Squats
5 Ring Rows
5 Hang Power clean and jerks

Strength:
Fitness: Overhead Squat – 5×3
Competitor: Overhead Squat – 1RM – 3 sec pause in top and bottom, Drop sets: 100% of 1RM, but without pauses, then 95% of 1RM without pauses

WOD: 17 minute Cap
For Time:
21-15-9 Power Clean and Jerk 135/95 with a 400m run after each round
then
9-15-21
Wall Ball 30/20
Pullups

Fitness Cashout (or begin individual work):
2 minutes Hollow, then 2 minutes planks and side planks

Competitor Cashout:
Power shrugs (75% of current): 2×5
Good morning: 2×5

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