Accumulate

Warm-up:

Tabata Doubleunders
Score total reps. 

Syncro Bar Work: Clean & Jerk

  1. Position 1x5
  2. Position 2x5

(All Squats)

  1. Jerk Balance x5
  2. Split Jerk x5

Mobility:

Trap Smash

Announcements:

Almost time for the Open! Get signed up now! 

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

Wod:

Heavy Clean & Jerk EMOM: 10 Minutes 

Find a starting weight and add weight each minute. 
Immediately followed by 5 minutes to establish new Clean & Jerk 1RM

Followed by: 

Shoulder Press 3x7@75% of 1RM
New Athlete Shoulder Press 3x5

Followed by:

Accumulate 1 minute hold in support (top position) of ring dip
Accumulate 1 minute hold in bottom position (bicep touching ring) of ring dip.