JERK!

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

E90s x 12
1 Power Clean
(start w/ empty barbell, add weight each round)

For Time:
Squat Snatch ladder
10 @ 95/65, 8 @ 115/75, 6 @ 135/95, 4 @ 155/105, 2 @ 185/125

GYMNASTICS CONDITIONING

3 Rounds, each for time, rest 1:1
5/4 Ring Muscle Ups
12m HSW
1 Legless Rope Climb

 

MetCon

CLASS

E90s x 7
3, 2, 2, 1, 1, 1, 1 Split Jerk

12min AMRAP
55 STOH 95/65 (RX+ = HSPU)
55 KBS 53/35
55 Burpees
55 Pull-ups