Todays Workout 22.05.14 - Split Jerks, Handstand Push-ups

Strength

Split Jerks - 5x3 sets @80%, 3x2 set @90%, 3x1 set @95%

1 Strict Handstand Push-ups from Deficit + 3 Kipping Handstand Push-ups from Deficit - 10 sets

Metcon 1

EMOM x5 mins

Power Clean + Hang Squat Clean + Squat Clean + Push Jerk

Metcon 2

EMOM x30 mins

Min 1: 8 Cal Row

Min 2: 8 Box Jump Overs (20")

Min 3: 8 Push Press (125)

Min 4: 8 Ball Slams (20)

Min 5: 8 Ring Dips

WOD

For Time (w/ 20 lb. vest)

10 Pull-ups

30 Hip Extensions

30 Air Squats

500m Row

8 Pull-ups

25 Hip Extensions

25 Air Squats

400m Row

6 Pull-ups

20 Hip Extensions

20 Air Squats

300m Row

4 Pull-ups

15 Hip Extensions

15 Air Squats

200m Row

2 Pull-ups

10 Hip Extensions

10 Air Squats

100m Row