RING SWINGING
WARM-UP:
6-9-15 Reps of
Calorie Bike, Ring Swings, S2OH w/barbell
Dynamic Stretch
STRENGTH:
Power Jerk (OTG)
3 Reps EMOM for 4 min.
2 Reps EMOM for 4 min.
WOD: SUCH A JERK
4 min. AMRAP
4 Power Cleans 95/65
4 Push Jerks
2 min. Rest
3 min. AMRAP
3 Power Cleans 115/80
3 Push Jerks
2 min. Rest
2 min. AMRAP
2 Power Cleans 135/95
2 Push Jerks
ICING:
Your 1% in 2 min.
KOT – Tib Raises 20 Reps
Deadhang for 90 sec.