KSCF Notes
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Strength
Split Jerk Balance/Jerk From Split
3 sets of 3 building in weight
Split Jerk
2 sets of 3 @ 65%
2 @ 75%
2 @ 80%
1-3 @ 85%
WOD
"Down The Slide"
Complete 3 Rounds
10 Burpee Box Jump Overs (30/24)
8 Ring Muscle-Ups
18 Alt. Hang DB Snatch (55/40)
*Reduce 2 reps/ exercise each round
L3: 50/35
L2: 45/30
L1: 40/25
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