JORY MOTM WOD

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

10min EMOM
1 High Hang Snatch

10min EMOM
1 Jerk

GYMNASTICS

5 Rounds for time:
5, 10, 5m Shuttle HS Walk
3 Squat Cleans 245/165

CONDITIONING
Death by 10m
min. shuttle 10m, min2 2x10m,
min3 3x10m...

MetCon

12 Days of Jory

For Time:
1 Snatch (full)
2 STOH
3 Power Cleans
4 – Jump Squats (like an air squat, but jumpier)
5 – Pushups
6 – KBS 53/35
7 – Burpees
8 – Pullups
9 – WBs 20/14
10 – Deadlift
11 – Box Jumps 24/20
12 – T2B
RX = 135/95
RX+ = 185/125