WOD: Friday 250214

Happy Friday! More conditioning for you!

• Coaching Notes

The focus today will be on smooth barbell cycling in Part A before transitioning into explosive power and technical proficiency in the Split Jerk on Part B. We should spend a good amount of time today in our warm-up priming the system and getting athletes ready to tackle the heavy split jerk, while also going through components of efficient barbell cycling for the Push Jerk.

metcon part a: "Chickenrat" - Part A - 0:00-10:00

1-2-3-4-5-6-7-8-9-10 reps, for time of:

Push Jerk, 135/95 lbs

Box Jump Over, 24/20 in

metcon part B: "Chickenrat" - Part B - 10:00-20:00

Split Jerk 1x1

Accessories:

4 rounds for quality of:

8 Kettlebell Z Press, pick load

10 L/10 R Single Leg Rotational Medball Throws, pick load