FINAL WEEK OF JERK WORK & EMOM 20

A) Strength:

1) Every 1:30 x 4:

2 Jerks @ 80%

- Then -

2) EMOM 4:

1 Jerk @ 85%

3) MetCon Prep/Set-up:

Perform 5-10 reps @ each station

B) WOD:

EMOM 20:

Min 1: 30 Alt. Shoulder Taps
Min 2: 10/6 Strict Wide Grip Pull-ups
Min 3: 10 Box Jumps w/ step down (24/20)
Min 4: 10 American KBS (53/35) + 30 Double Unders
Min 5: 60s Single Unders

Rx+ = 25' HS Walk - 6/4 Bar Muscle-ups - 15 Box Jumps & 40 Double Unders)

Scaling Options:

Min 2: 6/3 Strict Pull-ups, Band Assisted Pull-ups, 12 Ring Rows
Min 4: 30s DU Attempts, 30 Single Unders
Min 5: Complete Rest

C) Back + Obliques:

Accumulate:

200 Banded Pull-aparts (40-50 per set)
100 KB Side Bends (50 each)