ANY STYLE JERK 1RM & EMOM 20

A) Strength:

1) Jerk (any style) 1RM
- Rest 2:00 b/t heavier attempts
Beginners, Push Press (5 x 5), adding weight if form permits.


2) MetCon Prep:

2 Rounds of:

5 Hang Power Cleans
5 T2B
5 Box Jumps
Rest 60s

B) WOD:

EMOM 20:

Min 1: 12 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
Min 2: 12 Hang Power Cleans (Rx = 115/75, S = 95/65, 75/55, 65/35)
Min3: 12 Push Press
Min 4: 12 Box Jumps w/ step down (Rx = 24/20, S = Lower Box, Step-ups)
Min 5: 30s Handstand Hold Shoulder Taps (S = Handstand Hold against wall, 30s Shoulder Taps)

C) Back + Delts:

2 Rounds of:

30 1-Arm Rows each side each side
30 Rear Delt Raises
Rest as needed