July 11, 2017

A. Warm Up
400 Meter Moderate Row
5 Spiderman and Reach, each leg
10 Scap pull ups
15 kip swings
20 Shoulder Taps

Split Jerk Primer

Minute 0:00 - 5:00
3 x 3 Jerk Balance with an EB to start, then 2 with a light weight

Minute 5:00 - 10:00
3 x 3 Tall Jerk with EB, then 2 with less 50 % of Split Jerk 1 RM
Scoring: Not Scored

B. Strict Handstand Push-Up, Kipping Handstand Push-Up, Box Handstand Push-Up
5 sets of:

1. B1. 
   10 Strict Handstand Push-Ups
   
   8 Strict Handstand Push-Ups
   
   6 Strict Handstand Push-Ups
   
   4 Strict Handstand Push-Ups
   
   2 Strict Handstand Push-Ups
   
   Rest 90 seconds... OR
2. B2. 
   10 Kipping Handstand Push-Ups
   
   8 Kipping Handstand Push-Ups
   
   6 Kipping Handstand Push-Ups
   
   4 Kipping Handstand Push-Ups
   
   2 Kipping Handstand Push-Ups
   
   Rest 90 seconds... OR
3. B3. 8-10 Box Handstand Push-Ups (31X1 tempo)
   Start a set every 90 seconds

C. Split Jerk 3-3-2-2-1-1-1
Every 2 minutes, for 14 minutes (7 sets):
Split Jerks

1. Set 1 – 3 reps
2. Set 2 – 3 reps
3. Set 3 – 2 reps
4. Set 4 – 2 reps
5. Set 5 – 1 rep
6. Set 6 – 1 rep
7. Set 7 – 1 rep

Coach's Notes:
There is a 2 second pause at the dip, and a 2 second pause on the catch. Find a heavy single

D. 15 minute AMRAP of Wall Ball Shots, Burpees, Front-Racked Double Kettlebell Walking Lunge Steps, and Rope Climbs
​As Many Rounds and Reps as possible in 15 minutes:

1. 20 Wall Ball Shots @ 20/14 lbs
2. 15 Burpees
3. 10 Front-Racked Double Kettlebell Walking Lunge Steps @ 24/16 kg
4. 1 Rope Climb 12 meters