Jerks and Rope Climbs
Main Class
A. Warm-Up
Iron Scap x 5-8 min
+
8 min AMRAP
6/6 Single-Arm Push Press w/ KB
8/8 Single-Arm KB Bentover Row
20 Alternating Single-Arm KB Swing
B. Strength
Jerk:Â 10 x 2 @ 80%
Push Press: 5 x 6-10
C. Skill:
Pick one -Â
Rope Climb practice
…or…
Pull Up development
D. WOD:
12 min AMRAPÂ
10 Power Clean and Push Jerk
3 Rope Climb/15 Pull Ups
E. Post-WOD
60-80 Banded Good Mornings
Beginners Class:
A. Warm-Up
10 min x
10 Hollow Rocks
10 Air Squats
10 Football Burpees
Row  150m
B. Skill Development:
Split Jerk
1. Footwork
2. Behind the Neck Split Jerk – for positioning
3. Eye-Level Jerk – from toes, just drop
4. Build Jerk as heavy as possible
C. Strength
Dumbbell Push Press – 5 x 8-12
Push Ups – 4 x max reps unbroken, full rest
D. WOD:
12 min AMRAP
9Â Box Jumps
6 Hang Power Clean – 95/65
3Â Thrusters – 95/65
6 Burpees
