May 15, 2017

A. Warmup

Run 400m
10 KB Strict Press (5/5)
1 Pass OH KB carry (L)
10 KB Push Press (5/5)
1 Pass OH KB Carry (R)
10 alt. KB C&J
1 Pass OH KB Walking Lunge (L)
10 KB Swings
1 Pass OH KB Walking Lunge (R)
10 Goblet Squats
10 Down Dog to cobra

with remaining warmup time, begin warming up for the Split jerk
Scoring: Not Scored

B. Split Jerk 6 x 2
Every 90 seconds, for 9 minutes (6 sets):
2 Split Jerks

Coach's Notes:
Warmup to about 70-75% then we will build from there over the course of 6 sets. Goal is good mechanics overhead

C. 10 Rounds For Time of Power Cleans, Front Squats, Shoulder to Overheads, and Box Jumps
​10 Rounds for Time:

1. 1 Power Clean @ 135/95 lbs
2. 1 Front Squat @ 135/95 lbs
3. 1 Shoulder to Overhead @ 135/95 lbs
4. 2 Box Jumps 24/20 inches

Time Cap: 20 minutes
Coach's Notes:
Add a rep each round to the Barbell movements and add 2 reps each round to the box jumps.