A.

Health:

EMOM 5:

2 Paused Push Jerks (:03 Pause in Dip and Catch) @ Light Weight 

+

Rest 2 Min

+

Every 1:30 x 10 Sets:

2 Push Jerks; Building (Starting @ moderate weight or around 72.5-77.5%) 

* Resetting between reps 

Fitness + Performance: 

EMOM 5:

2 Split Jerk Balances 

+

Rest 2 Min

+

Every 1:30 x 10 Sets:

2 Split Jerks; Building (Starting @ moderate weight or around 72.5-77.5%) 

* Resetting between reps 

B.

Health WOD:

For Time: 14 Min Time Cap 

40 Ab Mat Sit Ups  

20 DB Hang Power Cleans (2x 25/15) 

40 Ring Rows 

20 DB Hang Power Cleans (2x 25/15) 

40 Ab Mat Sit Ups 

Fitness WOD:

For Time: 14 Min Time Cap 

25 Toes to Bar  

15 Hang Power Cleans (115/85)

5 Rope Climbs

15 Hang Power Cleans (115/85)

25 Toes to Bar 

Performance WOD:

For Time: 14 Min Time Cap 

32 Toes to Bar  

16 Hang Power Cleans (135/95)

8 Rope Climbs

16 Hang Power Cleans (135/95)

32 Toes to Bar