Weighlifting
Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
• Pause Jerk + Jerk – (1+1)RM
• Power Clean – 2RM
• Push Press – 3RM
Emom perform:
- Odd minute: 5x snatch push press + 1x overhead squat
- Even minute: 1-3 x gymnastics complex (1x toes to bar + 1x pull up + 1x bar muscle up, unbroken
Metcon
For time:
- 4 Legless rope climbs
- 12 Clean and jerk 155/105lbs
- 3 Legless rope climbs
- 9 Clean and jerk 155/105lbs
- 2 Legless rope climbs
- 6 Clean and jerk 155/105lbs
- 1 Legless rope climbs
- 3 Clean and jerk 155/105lbs
Bonus
5 Rounds
- 15 Sumo DLHP 75/55lbs
- 15 CTB pull-ups
- 15 Box jump-overs 24/20″