Pure Joy!
WORKOUT OF THE DAY
Fitness
1. Split Jerk Technique
2. With a partner, 4 Rounds for time:
20 Toes to Bar
10 Power Clean & Split Jerks, alternating front leg 135/95
Run 400m
Performance
WEIGHTLIFTING:
1. Power Position Snatch 55%x2, 60%x2, 65%x1, 70%x1, 75%x1
2. Snatch 5×2@80%
3, Hang Clean + Jerk 50%x(2+1), 55%x(2+1), 60%x(2+1), 65%x(2+1), 70%x(2+1)
4. Clean & Jerk 4×2@80%
GYMNASTICS
3 Rounds
10 Ring Swings
5 False Grip Ring Pullups
METCON:
With a partner, 4 Rounds for time:
20 Toes to Bar
10 Power Clean & Split Jerks, alternating front leg 135/95
Run 400m
ACCESSORY
1. DB Seated Shoulder Press 5×8
2a. Barbell Bicep Curls 5×12
2b. Evil Wheels 4×10