Power:
Every 1:30 For 10 Rounds
Odd: 1 Split Jerk From Rack
Even: 1-3 Weighted Chin Ups or :03-:05 Negatives
WOD:
3 Rounds For Max Reps
:30 Burpees
1:00 Rest
:30 Row for Calories
1:00 Rest
:30 Burpees
1:00 Rest
:30 Assault Bike for Calories
1:00 Rest
Purpose of the Workout:
Today will be the last time we see the full split jerk movement before our 1RM retest for the month! This means we are going heavy since we have 1:30 to complete a single repetition. The goal here is to finish somewhere around your original 1RM. We are pairing up our split jerk with some weighted chin ups or negative chin ups. This is a great upper body pulling variation to build strength for the pull up and muscle up.
Our WOD today will be high intensity intervals alternating between rowing and the assault bike with burpees in between. We will be scoring total reps/ calories so try to keep that intensity up since we will have twice as much rest as we do work time!