Push Jerk

E2MOM X4-5:

• 5 Push Jerk (Touch n Go) *@2-3 RIR

Split Jerk

E2MOM X6-8

• 1 Split Jerk (1s Pause in Catch) *RIR 0-1

Gymnastics

A) E90SEC X 6-8:

• 1 Set of rMU

B) rMU Strength

3-4 Rounds:

• 8-10 Kipping Ring Dip *rest 45s
• 5 Ring Pull Up + 10-20s Chin Over Rings Hold *rest 45s
• 20-30s Ring Support Hold *rest 2min

Strength

A) 3 Superset:

• 10 DB Bench Press
• 8-10 Wide Grip Pull Up

*Rest 3min between rounds

B) 3-4 Rounds For Quality:

• 10-15 No Feet Muscle Snatch (Empty BB)
• 15-20 Banded Face Pull
• 1 Long Set: Empty BB Strict Press