|working the split jerk at shogun crossfit|
1. front squat: heavy single to warm up. no more than 10 total reps
2. snatch: max for day
3. cln and jerk: max for the day
4. bs: heavy single
Warm Up: 3 Rounds (bar, bar, 40kg): 3x deadlift, 3x power clean, 3x front squat, 3x push press.
Strength: Work up to 5 RM deadlift.
W.O.D.: Complete 7 rounds for time of the following...
7x DB Burpee thrusters
7x ring dips
7xChest to bar pull ups
7x WTD sit ups (AHAP)
Durability: 30x Strict pull ups, 30x evil wheels