171016

Strength: Squat Clean + Split Jerk  – 5 sets x 1 rep at 90% of 1 rep max

 

Wod: 20 min EMOM

  • Even – Squat Clean 6 at 65-75% ( touch and go from floor )
  • Odd – 4-8 Kipping Handstand Push Ups

Scaled HSPU – DB Clean & Jerk or (Press) or strict Push Ups

Optional Extra training:

  • 1 and 1/4 Front squats (full depth) 3 x 4 reps
  • Ring kipping muscle ups 3 x 5-15 (stop 1-2 reps short of failure)
  • Barbell Power Jerk (No Split Jerk) 3 x 10 reps (reps should be fast and technically sound – no resting barbell on the shoulders between reps)

 

Results (Click Here)

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