Every minute, on the minute, for 3 minutes:
Tall Jerks x 3 reps
Straight into…
Every minute, on the minute, for 3 minutes:
Jerk Balance x 2 reps
Followed by…
Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk
Sets 1-2: 2 reps @ 60-70%
Sets 3-4: 1 rep @ 70-80%
Sets 5-6: 1 rep @ 80-85%
*Pause for 2 seconds in the dip AND receiving position for all jerks during sets 1-2.
Every minute for 6 minutes:
Station 1- 8-12 Floor Dumbell Bench Press
Station 2- 2-3 Wall Walks + 3-6 Wall Facing Hand Stand Push Ups
Three rounds for time of:
15 Shoulder to Overhead (95/65lbs)
15 Pull ups
Rest exactly 60 seconds, then…
Three rounds for time of:
10 Thrusters (95/65lbs)
10 Chest to Bar Pull-Ups
Rest exactly 60 seconds, then…
Three rounds for time of:
5 Front Squats (95/65lbs)
5 Bar Muscle Ups
Goal = <14 Minutes
Cap = 16 Minutes (including rest)
Sc:
-Regular Pull-Ups instead of Chest to Bar
-Burpee Pull-Ups instead of Bar Muscle Ups
Rx+ Loading:
115/85lbs
Two sets of:
10 PVC OHS
8 hang power snatches
8 snatch balance
6 OHS with pause
4 power snatch
Empty Barbell