Thursday, 09 November 2017 WOD

Thruster/push press/push jerk/split jerk complex

1-1-1-1-1-1-1 reps (Not For Time)

A THRUSTER followed by a PUSH PRESS followed by a PUSH JERK followed by a SPLIT JERK without dropping the bar is one rep.

Note: Spend time during the warm-up working on all 4 movements in the complex. Determine which movement is the most limiting and base loading off of that. Rest as needed between rounds.

Before beginning this workout, establish a goal weight for the final set of the complex. Work backward from your goal weight in 5-to-10-lb. increments to establish a starting point. Only increase the load if mechanics are sound. If technique deteriorates, reduce the load.

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