I want to apologize in advance for this video. I didn’t get a chance to get the camera on everyone, as I was in the middle of the room trying to somehow control a group of 45 lifters. Yes, the ladies are very under-represented and I know many other people hit PRs that I completely missed. This video only features some of the more preposterous lifts that I happened to get on video. I mean REALLY preposterous. I never thought I’d see 400# come off the floor that fast.
20 minutes Split Jerk technique work.
Notes: Concentrate on footwork and driving the hips under the bar into a support position. DO NOT go heavy unless technique is flawless. Make sure footwork for EVERY lift is the same. Do not change landing position when the weight gets heavier.
5 rounds for time of:
11 Deadlifts @ 225/155#
11 Pushups (hand release)
11 V-Ups DEMO VIDEO
Notes: This entire WOD should be performed using negative splits. The first round should be performed slower than the final round. Try to build pace throughout the entire piece from 85% on the first round up to full capacity on the final round.