EMOM 12 Min (3 Rounds each)
A) 6-12Ring Push Ups
B) L Sit (accumulate max time in :45)
C) HS Hold (up to :45)
D) 15 Hollow Rocks
Strength
Jerk (25 Min)
Prep:
1×5 Strict Press w/bar
2×2 Push Press+ 2 Jerks
1 Power Jerk+1 Split Jerk
Work:
6 Rounds
1 Jerk (power or Jerk) working up to a training max)
Met Con (once for time)*
30 DB Hang Clean and Jerks (M: 50/40/30, W: 35/25/15)
30 Alt DB Hang Snatch (M: 70/60/55, W: 50/40/25)
*Use 2 DBs for Hang Clean and Jerk, and a single heavier DB for Snatches
-Snatches alternate each rep but are from the hang, NOT the floor
