Push Jerk (power jerk) 5R

Start with the dip, extend hips, catch in a small squat.

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Post five heaviest successful sets

Three sets of:

Supine Ring Row 😊 jalat korokkeella) x 12 reps

Hollow Rock (or Hold) x 30 seconds - (istumalankku)

Farmer’s Walk (Light KBs or DBs) x 3 kierrosta

Chinese opposite Plank x 30 seconds

Noin 30 sek tauot liikkeiden välillä

General Warm-Up
Oly Warm-Up
3rd Pull Discussion
Tall Muscle Snatch
Tall Snatch
Panda Snatch Pull
Hang Snatch

Read:
https://www.catalystathletics.com/exercise/217/Tall-Snatch/
https://www.catalystathletics.com/exercise/385/Snatch-Pull-Down/
https://www.catalystathletics.com/exercise/63/Hang-Snatch/

Watch:

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 bk ext
6 good morning
4 sq therapy

Metcon/*Rx(25)
0:00-10:00
21-15-9
wallball 16/12-*20/14
burpees

rest 10:00-12:00

12:00-18:00
12-9-6
wallball 16/12-*20/14
*ttb(mod as needed)

rest 18:00-20:00

20:00-25:00
9-6-3
burpees
pull ups/*c2b(mod as needed)

rest 5-transition

burgerner warm up x5-
otm 5-coach led

3x-(6)
hang snatch+snatch (form work)

Finisher
2 min samson stretch
25 cuff iso per
100 bicycles

General Warm-Up
Oly Warm-Up
Split Jerk Footwork Review
Push Press + Split Jerk Behind the Neck Practice
Push Press + Split Jerk Practice
Linking the Clean and Jerk together

Further reading:
https://www.catalystathletics.com/exercise/88/Push-Press-Behind-The-Neck/
https://www.catalystathletics.com/exercise/213/Jerk-Behind-The-Neck-Split-Jerk-Behind-The-Neck/
https://www.catalystathletics.com/exercise/87/Push-Press/
https://www.catalystathletics.com/exercise/60/Jerk-Split-Jerk/

AMRAP 16 w. a partner.
One athlete runs 400 meters
One athlete AMRAPs
5 Deadlifts (70/47.5kg)
4 Hang Power Cleans
3 Front Squats

• Score = each athlete's total rounds of BB Complex
• Beginner: 5 Deadlifts (60/42.5kg), 5 Goblet Squats (45/25), 5 Squat Thrusts
• Alternate Scaling 400m Run = 500m Row, 60s Bike or Ski Erg

Snatch
For warm up:
EMOM 9
1. 4 hang squat snatches (power pos)
2. 4 hang squat snatches (above knee)
3. 4 Hang squat snatches (mid shin, not from ground)
Keep the weight light, scale reps if needed.
E2MOM 16
6 Full snatches. You may increase the weight.
Pace yourself, no rush.
OHS 5 X 3

Strength: 20 mins to find 1rm front squat

Wod 7 min AMRAP
5 power snatch@50/35
5 T2B

Strength: start of re-test week, go heavy!!!! Warm up sets 3-5reps as weight starts to increase , decrease reps to singles and eventually hit your 1rm.
Wod: think of the Wod as a sprint, we want fast movements. The reps are low to keep intensity , cycle the power snatch and aim for unbroken T2B.

3 rounds
10x Burpees
20x Box jumps (24/20 inch)
30x Squats
40x Push-ups
50x Walking lunges

Gymnastics Skill

EMOM for 15min:

1, 7 high kips on bar
2, plate muscle up drills
3, 3-5 jumping muscle ups

WOD

for time:

21-18-15-12-9-6-3

Pull-ups
abmat sit ups
50ft walking lunges

(15min time cap)