WOD
In 6 Mins complete 3 Rounds of:
10 Banded Good Mornings
10 Air squats
10 Pull ups
EMOM for 12 Mins Complete
12 Wall balls
12 KB swings @ 24 / 20kg
5 Mins to load
Complete 3 Rounds for time of
7 Squat snatch @ 50 / 40 – 55 / 45kg
7 Bar muscle ups / Pull ups
77 Double unders
*9 Min Cap
FHT
BARBELL
Split jerk:
5 Mins of split foot drill
lunges, to jumping splits
5 Mins of belly breath tekkers
5 Mins of front rack stretching and adjusting
Drills:
12 Mins of back rack split drops
3 reps then switch to front rack
1 rep of split jerk, knee to just above floor each time
Rest and increment load
3 back rack split drops, into 1 x front rack split jerk
10 Mins
establish a moderate split jerk, with same form as tekkers with a 5 sec pause in the split
10 secs on 10 secs off for 2 mins
Every 10 secs complete 1 split jerk pause for the remaining time in the 10 secs
2 min rest and hold load