4 sets of a Push Jerk immediately followed by a Split Jerk at 60% of Jerk 1RM

4 rounds
5 cleans 60kg/40kg
5 front squats 60kg/40kg
200m row

10 x 200-meter sprints

Rest as needed between efforts.

• some extra work

10 Min EMOM X 2 Snatch

2 Snatches @ 80-90% of previous

Strength and tecnique:

Clean 4x6

MetCon:

"Jackie"

AFAP (As Fast As Possible)
400m Run
15 Clean & Jerks 70/50kg
400m Run
30 Toes 2 Bars
400m Run
45 Wall Ball 10/6kg
400m Run
45 Kettlebell Swings 24/16kg
400m Run
30 Ring Dips
400m Run
15 Lunges Steps 70/50kg
400m Run

30 Min AMRAP
400m Run
50 OHS 40/30 KG (YGIG)
50 CAL Row (YGIG)
5 Rope Climbs

Get as many rounds and reps as you can, run together and split other movements as needed.

Start up 4/14/16
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

Fitcamp
Dice

hi hang snatch 3x1(5)
hang snatch 3x1(6)
work up to heavy snatch(8)

Metcon(19)
Otm 11
3 snatch @75% of your one rep max. Increase load throughout if form allows.

then
tabata(8)
double unders/single
abmat sit ups

Metcon-comp(19)
Otm 11
3 snatch @75% of your one rep max. Increase load throughout if form allows.

then
tabata(8)
row(cals)

Finisher
100 temp tantrum
25 good mornings
1 min samson stretch per

5x3min AMRAP (60sec rest)
a) 8 KB Swings 24/16kg
8 Box Jumps
b) 6x10m Shuttle Run
12 Situps
c) 5 Burpee Pullups
7 Ring Dips
d) 8 Wall Balls
16 Double Unders
e) 7 Toes-to-bar
20 Split Jumps

20m Beep test, listen to the tape and run to the beep. Work in pairs and judge each other. You can miss one beep but cannot miss 2 beeps in a row!

Be honest and post level to wodconnect.