1) Take 15 minutes to establish a 1RM Jerk (any style).
2) Take 15 minutes to establish a 1 Rep Max Front Squat – then 3×3 @ 75%, resting EXACTLY 2 minutes.
10 Front Squats @ 200/135#
50 Box Jumps 24″
10 Squat Cleans @ 200/135#
10 Clean & Jerks @ 200/135#
Notes: The barbell must start on the floor for all movements, racks MAY NOT be used. The Clean of the Clean & Jerks may be Power or Squat, Jerks may be any style. Box Jumps are Regionals standard.
-A little over a year ago Tony came to us as a legit, high-level triathlete. He had recently run a 2:59 marathon and completed an Ironman (with a pretty good time I think).
He came in dead last on his first WOD and had to scale to a weight lower than the women’s weight. Today he PR’d on his Deadlift by 50# with a lift of 455# (at a BW below 165#). He also squats well over 400# and has double digit UB Muscle-Ups.
Guess what? He still runs fast as shit.