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Barbell Club WOD, October 16, 2021

16 Oct, 2021

BB 10.16.21

Mobility and Barbell Warm Up
Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover in Split Position
Front Squat + Jerk Dip + Split Jerk (Build to a heavy but perfect complex of 1 + 1 + 1)
Perform the above movements as a complex

Pause for 3 secs in the finish position
Jerk Dip (Complete 5 sets of 5 at 120% of 1RM Jerk)
With a barbell on your shoulder in the front rack position, perform the movement of the dip you would use just before exploding into a Push or Split Jerk
Strict Press in Split Position (Complete 3 sets of 8(-2))
Perform the Strict Press in the bottom of the Split Jerk Position
Complete 3 sets of:
4 challenging Box Jumps
8 Lu Raises
Complete 3 sets of:
10 Weighted GHD Sit Ups / Weighted Sit Ups
10 DB Romanian Deadlifts (feet close together)

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