21-15-9; Split Jerk/GHD Sit-up/Chin-up

Individual Warm-up:

Complete prior to class.
Group Warm-up:
The Olympic Warm-up
3 rounds of 10-15 reps of:
  1. Power Snatch
  2. Squat Snatch
  3. Snatch Balance
  4. Power Clean
  5. Squat Clean
  6. Split Jerk

Announcements/MOB:

  • Do you lack flexibility? Go to yoga on the weekend.
  • Roll out: Shoulders & Upper Back

Lift:

Front Squat
75%x3
85%x3
90%x3x3

Skills & Technique: (Click below for links to more info)

Wod:

Split Jerk @ 65% C&J 1RM
GHD Sit-up
Chin-up
 
21-15-9 Reps for time.
Time limit: 15 minutes
Greg KeeterComment