Class:

1) 21 minute EMOTM: Mintues 1-5, Jerk Rack Hold, Minute 6 Rest, Minutes 7-11, 3 Push Press, Minutes 12-16, 2 Push Jerk, Minutes 17-21, 1 Split Jerk

Jerk Holds should be heavy somewhere around your Max Jerk to your Max Front Squat, make sure you maintain a full Jerk Grip and don’t let your hand slide to a Front Squat Position. Push Press start around 60% of your 1RM and look to build your loading through every set.

2) 3 rounds AQAP:

10 Power Snatch 115/75

20 Pull-ups

30 Wall Balls 20/14

Extra Work:

3) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

4) Row: 10 x 250m

Rest 90 seconds between intervals. Goal is fastest consistent pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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