January 5, 2018

Split Jerk 3-3-3-3-3

Build to a heavy set of 3 with good form.

Performance Metcon

Complete as many rounds and reps as possible in 5 minutes of:

1 Deadlift 135/95

1 Box Jump 24/20

Add 1 rep each round

Fitness Metcon

Complete as many rounds and reps as possible in 5 minutes of:

1 Deadlift

1 Box Jump

Add 1 rep each round


As always the focus is on form not weight today. This lift, like the snatch balance requires speed and consistant footwork to be successful. Draw the foot placement lines on the floor and practice hitting those targets before you even grab a barbell, most athletes fail to go wide enough so this will be very important.

 

The metcon is short and light as far as deadlifts go. This is an AMRAP with an ascending rep scheme meaning each round 1 rep will be added. We want to get 6-8 rounds in on this one so keep the deadlift weight around 40-45% if scaling is needed. Also scale to a shorter box if all reps cannot be completed unbroken.