Split jerk 4x3

E3MOM 6 (18min)
Deadlift
5 – 5 – 5 – 3 – 3 – 3

Chipper
20x Bar over burpee
25x Push up
30x Deadlift (50/80kg)
25xPush up
20x Bar over burpee

Tc: 15min

lepo/väliin jäänyt harjoitus

2 rounds
5m Duck walk
10 Hollow rocks
5 Planche push-ups
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling jumps
+
Squat clean & DB bench press
Build to workout weight
+
2 rounds @ increasing pace
5 DB bench presses
3 Hang squat cleans
5 Toes-to-bars
3 Burpee box jump overs
1:00 Row

A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x 4-6 reps @ 21X0
(add as much weight as possible while achieving at least 4 reps)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

Front Squat 10-5-3-1-1-1-3-5-10 reps

GO HEAVY ! Post the total weight from round 1 to 9

-Work Out Any Soreness
-Practice Movements that are a Weakness
-Make Up WOD's from Mon/Tue
-If You're Confused, Ask a Coach...We have suggestions:)

Warm Up:
- Stretching, especially hip and squat position
- (3) rounds of "Cindy"

Skills:
- Double Unders
- Toes to Bar, kipping technique

- Muscle Ups, pulling rings to chest from standing position
- HSPU, kipping
- Push Press, very little. Tested 115#, 2 sets of 5 reps.

CLEAN & JERK
2-2-2-2-2 @ 70% Rm.

Emom 5
Clean pull + hang squat clean + split jerk @50-60%
rest 2 min
Emom 5
2 squat cleans + split jerk @60-70%
rest 2 min
Emom 5
1 clean and jerk @70-90%