KSCF Notes
BE SURE TO FIND YOUR 1 RM IN ORDER TO USE PERCENTAGES IN WEEKS MOVING FORWARD
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Strength
Jerks
Split Jerk
3sets of 3 @ 60%
2 sets of 2 @ 70%
Power Jerk
3 sets of 1 @ 75-85%
WOD
"Be Relevant"
AMRAP 10 mins
10 Pull-Ups
10 Sumo Deadlifts (205/145)
10 Burpees Over the Bar
L3: 185/125
L2: 165/105
L1: 135/95