CrossFit SoCo – Competitor’s

A: Behind The Neck Jerk (3 Sets x 3 Reps)

Technique Loads: 25-40% 1RM Jerks

B: 1 Split Jerk With Pause In Dip + 1 Split Jerk (On The 1:30 x 7 Sets)

1 Split Jerk With Pause In Dip + 1 Split Jerk
Build Up To 75% of 1RM Jerk

C: Steel Toe – Ind. (Time)

For Time:

3 Rounds:

500m Row

21 Toes to Bar

-Directly Into-

12 Burpee Box Jump Overs

12 Clean and Jerks 135/95

12 Burpee Box Jump Overs

12 Clean and Jerks 155/105

12 Burpee Box Jump Overs

12 Clean and Jerks 185/135
Time Cap: 30 Minutes