Jerk

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

B. 3 x 2-5 C2B Pull-ups
then .... TEST
1min AMRAP C2B Pull-ups
rest precisely 1min
1min AMRAP C2B Pull-ups

C. EMOM, Death By
50% of best UB T2B (to a max of 10)
*must be UB
*if less than 5min last week, decrease reps

CONDITIONING

D. E3M18M
30s ALL OUT Echo Bike Sprint
2:30 easy recovery spin

MetCon

Class

E2M12M
1 Split Jerk

12min  AMRAP
10 1-arm DB Hang Clean & Split Jerk 50/35
12 T2B
10 1-arm DB Hang Clean & Split Jerk 50/35
12 Deadlifts 225/155