Saturday May 3 "Week 2 Jerk 3+"

Warm Up

Dynamic Warm-up

Deadlift Mobility

Skill

Jerk

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

After each set, rest 30 secs and then perform

5-10 Weighted/Strict Ring Dips

Metcon

"NASTY GIRLS" (16 MIN CAP)

3 rnds:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135/95)

*sub for Muscle-Up is 3 Ring Rows & 3 Dips per 1 muscle-up

OR (for the more advanced)

CrossFit Regional 14.3

"NASTY GIRLS V2" (16 MIN CAP)

3 rnds:

50 Alternating Pistols

7 MuScle-ups

10 Hang Power Cleans (175/115)