Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 76%
Set 2: 1 Pause Split Jerk + 1 Split Jerk @ 81%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 86%
Set 4: 1 Split Jerk @ 91%
Set 5: 1 Split Jerk @ 91%
Set 6: 1 Split Jerk @ 91%
Extra Instructions / Scaling Adjustments
For the pause split jerk, hold the dip and catch for 1 second each.
On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.
Conditioning
Fitness
For Time:
3 Rounds
100 Single Under’s
24 Alternating DB Hang Snatch
15 Lateral Burpee DB Step Overs
Performance
For Time:
3 Rounds
100 Double Under’s
40-30-20 Alternating DB Snatch
20 Lateral Burpees over DB
Dumbbell: 22.5/15
Objectives / Stimulus / RPE / Workout Strategy
Goal: 11-15 minutes
Time Cap: 17 minutes
Stimulus: Muscular Endurance / Stamina
RPE: 8/10
Primary Objective: Maintain big sets on the Double Under’s and Dumbbell Snatch
Secondary Objective: Complete the triplet in under 13 minutes
Strategy: We should be going into this workout with the focus of keeping the Double Under’s to under 3 sets for each set. Then moving into the Dumbbell Snatch, our ideal strategy would be to hit manageable quick sets and maintain cycle rate and mechanics. The goal for the 40 reps should be to break into 3-4 sets, then for the 30 break into 2-3 sets, and finish off with 1-2 sets for the 20. For the Lateral Burpees, stay low and close the dumbbell and the focus will be finding a rhythm and pacing that allows for consistency across all 3 sets.
