Essentials
A.
5 Sets
Split Jerk x 10 reps
On the 3min Marks
B.
4 Rounds For Time:
Plank x 60 sec
Box Dip x 20 reps
Hanging Knee Ups x 20 reps
Fitness
A.
5 Sets
Split Jerk Cluster x 1.1.1 reps
Rest 30 sec between reps
On the 3min Marks
Build to a Heavy final set
B.
4 Rounds For Time:
Plank x 60 sec
Box Dip x 20 reps
Toes to Bar x 10 reps
RX+: (Ring Dips x 20 reps)(Toes to Bar x 20 reps)
Performance
A.
5 Sets
Split Jerk Cluster x 1.1.1 reps
Rest 30 sec between reps
On the 3min Marks
Build to a Heavy final set
B.
4 Rounds For Time:
Plank x 60 sec
Ring Dip x 20 reps
Toes to Bar x 20 reps