Jerk Day!

Competition Class

Strength

Class

10min EMOM

evens: Strict Press from Split (work to 3RM)
odds: 1 strict muscle up (spotted if needed) + 5sec L-sit in rings

18min AMRAP
7 T2B
9 Burpee Box Jump 24”/20”
12 Wall Balls 20/14

MetCon

BIAS/WEAKNESS & ACCESSORY

OLYMPIC WEIGHTLIFTING

A) Jerk from Split from Behind Neck: 40/5, 50/3, 55/3

B) Behind Neck Jerk: 70/3, 75/3x2, 80/3x2sets

C) Press from Split (%based off 3RM from last week) 50%/3, 55/3, 60/3, 65/3, 70/3 (don't do this in class and then again here - just use these percentages in class)

GYMNASTICS

E5M15M
1 legless rope climb + 2 rope climbs
40' HS walk
10 pistols
12 Pull-ups

LOWER STRENGTH

Hatch W3D2

Back Squat
1*10 60%
1*10 65%
1*8 70%
1*8 75%

Front Squat
4*5 60/65/70/70



10min EMOM
evens: 35sec hollow rocks (or hold)
odds: 35sec superman rocks (or hold)