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Barbell Club WOD, April 16, 2022

BB 4.16.22

Mobility and Barbell Warm Up
Focus on Shoulders, T-Spine and Wrists
Metcon
Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover in Split Position
Front Squat + Split Jerk (Weight)
Perform the listed movements as a complex

1 Front Squat + 6 Split Jerks at 60% of 1RM
1 Front Squat + 5 Split Jerks at 70% of 1RM
1 Front Squat + 4 Split Jerks at 80% of 1RM
1 Front Squat + 3 Split Jerks at 85% of 1RM
1 Front Squat + 2 Split Jerks at 90% of 1RM
1 Front Squat + 1 Split Jerk at 95% of 1RM
1 Front Squat + 1 Split Jerk at 100%+ of 1RM
Strict Press in Split Position (Complete 3 sets of 8(-2) reps)
Perform the Strict Press in the bottom of your Split Jerk
Metcon
Complete 3 sets of:
4 Challenging Box Jumps
8 Lu Raises
Metcon
Complete 3 sets of:
10 Weighted GHDs / Weighted Sit Ups
10 DB Romanian Deadlifts (feet close together)

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