7.5.16 (Saturday)

A. Strength

Warm up with tall jerks and jerk balances

Build a heavy (75-80%) Jerk from Racks and then

Emom x 8, 1-2reps of  Split or Power Jerks

B. Gymnastics

For Time

75 Chest to bar Pull ups

C. Conditioning

4-5 sets of

800mt Run (Run at your tempo mode i.e. 3 min)
400mt Jog (Jog 400mt in 3 min)

D. Core work

L sit
Ghd work
Hyperextensions