Split Jerk Technique
2-2-2-2-2
Rest 1-2 minutes between sets
This is for Technique / Position. Work on speed and do not exceed 60% of 1 RM Split-Jerk.

Strict Press
3 Sets of 10 reps
Rest as needed
Build over the course of 3 sets to a 10 RM (start at 70%)

AMRAP 12:
8 Single Arm DB Shoulder to Overhead (Right) 50/35, Fx: 35/25
8 Deadlifts 185/125
8 Single Arm DB Shoulder to Overhead (Left) 50/35, Fx: 35/25
8 Toes-to-Bar

3 Super-Sets of:
Strict HSPU x 8-12 reps (add deficit as needed) Fx = Strict DB Press
Barbell Row x 8-12 reps (across)
Rest as needed

For time*:

Cash-in: 50 KBS 53/35 + 400m Run
3 Rounds:
25’ Handstand Walk, Fx: 25 shoulder-taps
1 Legless Rope Climb + 1 Rope Climb, Fx: 2 Rope Climbs

Cash-Out: 50 KBS 53/35 + 400m Run

*25:00 time-cap

Summer Sizzle Blog #3 is here! This week we look into the role that insulin plays in the body (and touch on a couple other important hormones as well), continue the
“Nutrition Troubleshooting” series from last week, and round out the highlight on macronutrients with the final one: fat.

===========================

Strength/Skill Schedule:
Monday: Snatch EMOM
Tuesday: Handstand Push ups
Wednesday: Clean Complex
Thursday: Split Jerk
Friday: Hero WOD “Jenkins”
Saturday: Overhead Squat
Sunday: Sumo Deadlift

================

EMOM 10:
High-Hang Squat Snatch x 2 reps
This is for Technique / Position. Do not exceed 50% of 1 RM.

Every 2:00  for 10:00 (5 sets):
1 Power Snatch + 1 Squat Snatch (drop between reps)
Build over the course of 5 sets

=

AMRAP 12:
12 Alternating DB Snatch 50/35, Fx: 35/20
12 Ring Dips (Rx+ use High Rings
12 Overhead Squats 115/75, Fx: 75/55

For time*
10 Rope Climbs 15’, Fx: 6 Rope Climbs
100 Double-Unders
50 Box Jump Overs 24/20
100 Double-Unders
10 Rope Climbs 15’, Fx: 6 Rope Climbs

*20 minute cap

Each set for time, rest 1 minute between sets:
Bar Muscle-ups at 12-9-6, Fx: C2B Pull-ups at 15-12-9