Push Jerk
Warm Up
2min Row/Bike/Ski/Run
At the top of each min: 10 Wall balls
Mobility
Band Lat Stretch 5 x/side 5-7sec release
https://youtu.be/D6CAdPeUgQo
Specific
2 Sets
10 Push Jerk Landings
10 Tall Jerks
10 Push Jerks
Weightlifting
Push Jerk 10-8-6-4-2 @ascending
TC: 15 min
Score: Weight
Scaling options
Beginner
5×5 @ascending
Workout
“Nasty Girls”
3 rounds
50 Air squats
7 Ring mu
10 Hang cleans @60/42.5 KG
TC: 12 min
Score: Time
Scaling options
Fit
3 rounds
30 Air squats
5 Ring Row or Strict assisted pull-ups
5 Bench Dips
10 Hang cleans @Moderate
SC
3 rounds
40 Air squats
5 Band assisted strict muscle ups*
10 Hang cleans @50/30 KG
*https://youtube.com/shorts/ Dn32e9gb4OQ?feature=share
RX+
Nasty girls V2
3 Rounds
50 Pistols
7 Muscle Ups
10 Hang Power Clean 80/50 Kg
Accessories
3 rounds
20 Band pull apart
20 Push ups or Hand Elevated Push Ups
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