Strength Skill Work:
Jerk: Split Or Push Jerk. We are working from the ground, not the rack.
Work up to 50-60% of your 1RM. Choose one style of jerk and stick with it.
8-10 sets of 3 reps. Rest 2:00 between sets.
This is not touch and go. Skill work is done to refine movement patterns.
METCON: “Jack”
20 Min AMRAP:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 24/16K
10 Box Jumps, 24/20 in
L3: 95/65; 20/12K; 20/12 in.
L2: 85/55; 16/12K; 12/6 in.
Jack is a Hero WOD named for Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
