Split Jerk

1-1-1-1-1
255#

Back Squat 2x5x70%, 2x5x80%, 1x5x85%

Run 2 miles

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20″)

AMRAP 15min:

300m Row
30 x Wallball (10 feet target)

1. Snatch grip Push press behind neck: 3x2

2. Pause OHS: 10x1 (10s. pause in squat position)

EMOM 10min:

Snatch x1 (below knees)

(Add weights every sets)

5K Run

Then, depending on your weaknesses, choose ONE of the following:

4a. Bitch Work
3 Rounds
Run 1200m
Rest 5 minutes

4b. Gymnastics
8 Rounds
50ft. HS walk – For time (work on speed)
Rest as needed between rounds

Power Snatch from Power Position-  high hang from mid-thigh, working on shrug starting with bar and working up to 40-50% of Snatch 1RM

*Threshold Training

 

10 Min. EMOM- power snatch from power position, 3 reps at 40-50% of 1RM Snatch

 

6 Min EMOM- 100m sprints

 

Score: Slowest Sprint