WEDNESDAY
| Strength
For load
Split jerk 5×2
Build across starting at 70% of your 1RM
Lift every 2 minutes
Move fast with the split jerks and don’t increase any weight if you are feeling yourself press the bar in the catch. Put the pressing from last cycle into action. |
| WOD
For Time
15 Devil’s press 22.5/15 30 Wall balls 9/6 15 Box Jumps 24’/20’ 30 Power snatches 50/35 15 Box Jumps 30 Wall balls 15 Devil’s Press
20 Min Cap
Active/Masters/Teens:20/ 12.5, 7/5, 40/25kg Lifestyle: 10 Devil’s press 15/10kg 20 Wall balls 10 Box Jumps 24’/20’ 20 Power snatches 30/20kg 10 Box Jumps (lower box if needed) 20 Wall balls 10 Devil’s Press The chipper is designed to push you into the pain cave so pick a weight where you are not resting for long between sets, no need to TnG the snatches but move with purpose. |