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Barbell Club WOD, October 8, 2022

Barbell Club – Sat, Oct 8

Mobility and Barbell Warm Up
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

Complete in the following order:

1 + 6 at 60% of your 1RM Split Jerk

1 + 5 at 70%

1 + 4 at 80%

1 + 3 at 85%

1 + 2 at 90%

1 + 1 at 95%

1 + 1 at 100%+

Strict Press in Split Position (Weight)
Perform the Strict Press in the bottom of your Split Jerk

Complete 3 sets of:

8 (-2) Strict Presses in Split Position

Metcon

Complete 3 sets of:

4 Challenging Box Jumps

8 Lu Raises

Metcon

Complete 3 sets of:

60 sec Pike Hold on floor

3 Hanging Scapula CARs each direction

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