Weightlifting - Jerk

Metcon (quality)

EMOM for 12 minutes of:
2 push jerks

*Choose a moderate weight that moves fast.

Accessory:

3-4 Rounds of
15-20 GHD sit-ups
20-25 Back extension on GHD
10/10 Half kneeling medball throws
Rest 60-90s between rounds.

20 Minutes on the clock:
Buy in: 400 Meter Single Arm Overhead KB Carry @ 24/16kg (alternate sides evenly)

then

Remaining time Max Rounds of:
4 Strict HSPU
8 C2B Pull-ups
12/9 Calorie Bike/Row/Ski/1 x Stairs

• sHSPU Options: Floor, 1-3 white pads, box pike push-ups, pike push-ups, regular push-ups
• kCTB Options: 4-8reps, kipping pull-ups, :16 Chin Over Bar Hold + 16 Kip Onlys, Ring rows with pause

3 rounds
8-10 reps / side - one arm db row
8-10 reps / side- one arm db bench
16-20 weighted abmat sit ups partner holds you legs.
rest 2-3 min / do 1 round alt time with partner.

Find your 1RM for day by 4 attempts

Press 2x3
Push Press 3x3
Weighted Pull up 5x1
Superset

Weightlifting - Snatch balance

Skill (quality, load)

Build up to a heavy single snatch balance that moves well.

*Use this as an opportunity to get a lot of good reps in instead of going as heavy as possible.

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos from gym library if needed.

1) 5+5 KB Lunge Snatch
2) 10m Dragon Walk
3) 1-2 Rope Climb (legless and straddle if possible)
4) 3-6 Rower Pike Push-Up or Pike Push-Up
5) 15-30 Scapula Push-Up

RPE 2-3

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

AMRAP 6

7 Hang Snatch 45/30kg
30 Du´s

Snatch Pull

3x3@100%
3x2@110-120%

Muscle Snatch + Split Jerk behind neck (snatch grip) + OHS

4 x (1+2+1)@Light weight (30-40%) Every 1:00

4 x (1+2+1)@Moderate weight (50-60%) Every 1:30

2 x (1+2+1)@Heavy weight (60-70%) Every 1:45