Skill 1: Find your Max Height Box Jump
Skill 2: 5 x 2 Split Jerk
*Goal is for weights to be challenging, but do not sacrifice technique
Strength: Deficit Deadlifts 4 x 5
* Bar rests on ground, you stand on either 25# or 45# plates which will increase the range of motion we are working. You will not be going heavier on this than you did last week. I would recommend dropping to the weigth we used 3-4 weeks ago. Again, emphasis is on technique!
WOD 1: 'Diane' 21-15-9
Rest a minimum of 10 minutes
WOD #2: Not For Time, complete in AS FEW SETS AS POSSIBLE
20 Clean & Jerks (Guys: 140#-175#, Girls: 90#-120#)
* Be honest with yourself, I have given you the range in which to choose. Use the weight you think would be most beneficial. As a guideline for choosing weight, I advise to target 5-8 reps unbroken.
**Take as much time as necessary between sets
***You can obviously scale down if necessary