Warm Up:

Split Jerk: A little "heavy, and then...” today with the build up on the split jerk. The 15 mins is from an empty barbell in the rack. Start off with some higher reps when the weight is light but see if you can get roughly 5 attempts with the heavy singles to find you heavy rep for the day with a goal of no failed reps. 3 Rounder: Simple and complimentary movements for the most part with reasonable reps that should allow you to push the pace and keep moving through this one. Row should be no longer than just over a min and the push jerk is on the heavier side but should be done in no more than 2 sets any round. See if you can get the muscle-ups unbroken since it’s lower reps and rely on the efficiency of the kip, especially in the dip. If you need some modifications on the muscle-ups try one of the low ring variations with a band or jumping if you have a ring dip. Optional Accessory: You choose the weight and object for the farmers carry and have fun with it. It should be challenging but doable for all 50 ft each round. Banded plank has a video linked for you for set up. Find a band tension that works for you and is tough for the 1 min something you don’t have to break up. --------------------- Bike, row, or jog --3-5 mins Easy AMRAP 5 mins: --3 ***low ring transition*** --3 jumping ring dip --10 reverse grip press --3 ***windmill***/side

Split Jerk : 1x1

Split Jerk 1x1 Use the heaviest weight you can for the set.

15 min to find a heavy single.

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3 RFT: Bike Calories, Push Jerks and Ring Muscle-ups

3 rounds for time of: 20/17 Bike Calories 10 Push Jerks, 155/105 lbs 5 Ring Muscle-ups

Goal: sub 9 mins

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Scaled Version:

3 RFT: Bike Calories, Push Jerks and Banded Low Ring Transitions + Ring Dips

3 rounds for time of: 15/13 Bike Calories 10 Push Jerks, 105/75 lbs 5 Banded Low Ring Transitions + Ring Dips

Goal: sub 11 mins

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Minimal Gear Option:

3 RFT: 400 m, Dumbbell Push Jerks and Muscle-ups

3 rounds for time of: Run, 400 m 10 Dumbbell Push Jerks, 65/45 lbs 5 Muscle-ups

Muscle-ups- ring or bar Goal: sub 9 mins

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Optional Accessory:

3 RFQ: Farmers Carries and Banded Plank Holds

3 rounds for quality of: Farmers Carry, pick load, 50 ft Banded Plank Hold, 1 min

Farmers Carry- heavy Rest as needed between rounds.

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Post Workout:

Lacrosse ball in pec --90 secs/side Roll/smash upper back and lats --2 mins