Week 3 Training 3

EMOM 5

1: 45 sec x Dislocations with stick
2: 45 sec x The Knight to hamstring stretch (left leg)
3: 45 sec x The Knight to hamstring stretch (right leg)
4: 45 sec x Dynamic Blackburn
5: 30 sec x Split jerk strict press

3 Rounds - with empty BB

10 x Elbow rotations
5 x Push jerk
5 x Split jerk
5 x Front squat

A) WOD - Row test

2 Rounds - 21-15-9

Power Snatch @15/25 Intermediate: @20/30
Box Jumps
Cal Row

Rest 4 min between the 2 rounds

TC: 24

b) Jerk complex

E2MOM 10

1 x Power Jerk + 1 x Split Jerk

Comment: Do some warm up sets and then build up in weight over the EMOM.

Use the same weight

EMOM 5

1 x Split Jerk

5 sets of: 8-5-5-5-8 incline DB row

Rest 2 min between sets

Comment: Do some warm up sets and then use a heavier weight when the reps get fewer and drop in weight when the reps increase.

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