*Strength Coach’s Notes:
Do 1-2 warm-ups sets of light weight before starting the clock. Start the push jerks at 70%, then build
After the first EMOM rest as needed. Start the split jerks at 75%, then build
WOD: For Time
Chest to bar pull-ups
Shoulder to overhead (135/95)
Back rack lunges (135/95)
*WOD Coach’s Notes:
If needed, scale the CtB pull-ups to chin over bar pull-ups. The athletes can use any movement to
get the bar from shoulder to overhead. Scale the weight based off something the athlete can do 15-20 Push jerks unbroken.
The lunges can be walking or reverse in place. Scale to a weight the athlete can do 12/12 unbroken lunges.
Quads, Hips and Hamstrings