Day 5 Squat Cleans, Jerks, 95# Stone, Gymnastics Skill -

Day 5

Nov 24

Day 5

A.    EMOM 12 MIN

    Squat Clean                 x 1 w/ 2 second pause below the knee (80% of Day 2 triple

Used 95#

B.    EMOM  8 MIN

    Split Jerk                x 60%x2, 65% x 2, 70%x1x3

Used 95#, 100#, 110#

+   

For Time

    5-4-3-2-1

    Bar Muscle Up

Stone to Shoulder (heavy)

    Wallball 20# slammer 10”

10 mins - used 95# stone (first time ever!), Bar muscle ups - no misses but they felt akward on first round, got better as I used kip better

Skill:     3 rounds

C1.    Handstand Walk            x 10-15 meters , practiced kicking into handstand

    Rest                     1 minute

C2.    L-Sit                    x15-30 seconds, 30s UB all sets

    Rest                    1 minute

C3.    15’ Rope Climb             x ascents, due to shins still healing subbed Dead Hang to Inverted off rings x 5

Added C4. AMRAP Strict CTB wide grip pull ups - 4,4,3

    Rest                     2 minutes