For time
Power clean+push jerk 10 reps
X 4 rounds
Rest 2' between the rounds
Rounds:
1)50kg 2)60kg 3)70kg 4)75kg

5 Rounds for Time of:
10 Burpees over the bar
10 Squat Cleans

Overhead Presses

• shoulder press
• push press
• push jerk
• split jerk

We will go over the technique for all three movements, focusing more on the shoulder and push press, with the jerks added if there is time.

Remember the bracing sequence and lifting stance, first and foremost, then work on the overhead mobility and finding the correct position of the arms, as well as tracking the elbows forward. From there, check the deep core muscles and see if they are activated. Lastly, work on the speed of the hips for the push press/jerk.

Squat 230x5
Shoulder press 110x5
Power clean 135x5

40% x 5
50% x 5
60% x 5

(Deload week)

130 min
Warm up EMOM14 + 18 m HSW
1.Gymnastics: Ring MU Practice for 60 min
A. Technique drills
- Kipping drills w/ towel between feet
- Hips to rings
- Turn with band
B. Ring muscle up
- Total of 20 attempts, 13 x 1 muscle up + 7 fails

2.Strength
A. Front squat 3x3@ 77%, tempo 05X1
- 3 High box squat jumps (boxihyppy kyykyn kautta) after sets
- Rest as needed
77 % = 67.5 kg, scaled to 65 kg

B. 3 sets of:
15-20s Bottom of Dip hold
30+30s One legged GHD Back ext hold
8 Strict chest to rings (false grip)

Buy in: 1000m row
10 rounds:
10 Box jump overs
10 RKB swing 24/16kg
Cash out: 800m run

Three Rounds:

10 Power Cleans (85 lbs)
10 Pull Ups (Kipping, not strict)
200 m sprint

After I cried. Yup killed my shoulder... LaCrosse ball is my bff right now. More mobility WOD's in my future http://bit.ly/zp4bDa

120 min
Warm up for 15 min
1.GS
A. HSW for 15 min
- 15 m.
B. Bfly for 15 min
- 6 6 8 7 7 7 7 = 50 reps

2.WL
A. Power clean
- Build triples up to 75% effort

3.Gymnastics priming
Every minute on the minute for 24 minutes:
1) Chest to bar pull ups (rpe 8) - 10 10 9 10
2) Row - 10 cal
3) Strict HSPU open standard (Rpe 8) - 6 6 6 6
4) Row - 10 cal
5) Toes to bar (Rpe 8) - 10 10 10 10
6) Row

4.Accessory
3 rounds:
10+10 Lateral box step ups
10 Jefferson curls
- Rest 90s between rounds-

WE ARE CLOSED BUT ENJOY A RELAXING RECOVERY AND COME BACK STRONGER AND RECOVERED :)