Friday May 27

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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