Clean & Jerk + Split Jerk + Clean & Jerk

1 - 1 - 1 - 1 - 1

Build up to 70%

For time:

21 - 15 - 9

Wall ball
Barbell row (chin up grip)

TC 5min

5 rounds

4 / 3 reps if the previous week was clean, otherwise continue with 3/2!

Wide Pull-Up
Close Chin-Up
Normal Pull-Up

10s rest between movements
90s rest between rounds

Focus on strict clean movements!
Score is total clean reps, max 60/45 reps

4 Rounds each, YGIG/movement

12 French press
12 Alt. db floor press (upper hold)

*Choose a challenging weight maintaining full range of motion and technique!

1) 5 Power Snatch @ 40% (TNG)
2) 6 Strict Pull-up
3) 10 Push Up

Jerk behind the neck - 3x3 @ 75%, 2x3 @ 80% (up wt on last set if you feel good)

50 burbee box jump overs for time.
Record box height and other scaling.

EMOM 10
3 pos power snatch
-High hang, hang, start
-The High hang will be the limiting factor on choosing a suitable weight

Back squat

8 - 8 - 8 - 8, 50-60% BS max, rest 2-3 min.

EMOM 16

1. 8-12 HSPU
2. 6-10 Strict T2B
3. 30m UB heavy double KB/DB front rack carry
4. 15/12 Cal Row