Mobilize, then:
Warm-Up Flow
Not for time but for breathing efficiency and movement quality:
500 meter row
Followed by. . .
Two rounds of:
50 Double Unders or Single-Unders
20 Alternating Dumbbell Snatches (50/35lb.)
Followed by. . .
500 Meter Row
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Jerk warm up with 45/33 lbs barbell
followed by . . .
Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 3 reps @ 95/65 lbs
Rest 60 seconds
B.
Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 1 rep @ 80-85% with a 3 second pause in the receiving position
C.
For time:
75/60 Calorie Row
60 Burpees Over the Erg
45 Chest-to-Bar Pull-Ups
30 Kettlebell Deadlifts (32/24kg)*
15 Ring Muscle-Ups
*23 minute time cap