12/11/2019

Jerk Tuesday 

A. EMOM x 12 – start each minute with 5 Burpees Over the Bar

1 Clean + 1 Split Jerk – Building as you progress.

(3 sec pause in the catch position of Split Jerk)

B. In a 10 minute window 

Climb the ladder. 

4-8-12-16-20-24-28

Pull Ups (Gymnastics Focus for the Next Block on Tuesdays)

Burpee Box Jumps 24/20

DB HC + STOH 22.5/15

7/11/2019


A. Build in the following complex:

Power Clean

Hang Power Clean

Split Jerk

(15mins)

 

B. 5 Rounds For Time:

12 Hang Power Clean @50/35

9 STOH @50/35

6 RMU

 

Scaling:

Can scale amount to suit you.

Can BMU if necessary.

Can do transitions using a box.

OR scale to 12 Pull Ups / Ring Rows