A) 15 min jerk skills practice, jerk dip squats
Jerk - 15 min to find 1RM
B) OHS - 5x3 @ 90% of snatch 1RM
C) Row 500m x 2, then 50 teapots each side 55/70
10 Hollow Rocks
10 Banded Good Mornings
1 Minute Max Calorie Row
1 Minute walk
The Hollow Rocks and Good mornings are not for time, just keep the movement clean.
Hit the Max Calorie Row hard, score will be total Calories rowed.
As soon as the minute is up, get up immediately and walk around for a solid minute. Then get back to work on the banded good mornings and Hollow rocks.
A) 2 Snatches - every 2:00 for 8 rounds - start @ 60%, move up if technique is sound
Snatch DL + snatch pull - 2x2 @ 100%, 2x2 @ 105% of snatch 1RM
B) Pause FS - 2sec pause in bottom - 3x3 @ 70%
C) 30sec on, 15sec transition - 2 rounds
GHD back extensions
single leg v-ups
plank elbow touches
partner med ball sit-ups
^^we will run this like a circuit since we are limited by our # of GHDs