January 17, 2018

​A. Deadlift 5-5-5-5-5-5
Every 2:30, for 15 minutes (6 sets):
5 Deadlifts

Loads per set (by %): 58, 62, 68, 72, 78, 82

B. Split Jerk 4-3-2-1-1-1
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk

1. Set 1 – 4 reps @ 50%
2. Set 2 – 3 reps @ 60%
3. Set 3 – 2 reps @ 70%
4. Set 4 – 1 rep @ 80%
5. Set 5 – 1 rep @ 90%
6. Set 6 – 1 rep @ 90+%

Coach's Notes:
pause 2 seconds at the dip and 2 seconds at the catch

​C. 10 minute EMOM of Rowing and Handstand Push-UpsEvery minute for 10 minutes (5 rounds):
Minute 1

1. 20/15 Calories of Rowing

Minute 2

1. Max Handstand Push-Ups

Coach's Notes:
Scale accordingly to the last few weeks of Gymnastic Overhead pressing work we have been doing.