Split Jerk Technique & Max Weighted Strict C2Bar, Complete 4 Rounds 4 SJ@80% 1RM, Max SC2B, Pyramid Intervals Row & Growler

Beginner

(A) 1 Power Clean + 1 Split Jerk-Work to the limits of your movement  & Practice Rope Climbs

(B) In teams of 2 for max reps-Ahtlete A & B 5min Double Unders, 5min Recovery, 4min WallBalls 9/6kg & 9/8ft, 4min Recovery, 3min Box Jumps 20/12", 3min Recovery, 2min Row, 2min Recovery, 1min Burpees   

Intermediate

(A) 1 Power Clean + 1 Split Jerk-Work to the limits of your movement  & Max Strict C2Bar Pullups

(B)  In teams of 2 for max reps-Ahtlete A & B 5min Double Unders, 5min Recovery, 4min WallBalls 9/6kg & 10/9ft, 4min Recovery, 3min Box Jumps 24/20", 3min Recovery, 2min Row, 2min Recovery, 1min Burpees  

Advanced 

(A) Split Jerk-Work to the limitations of your movement & Max Weighted Strict C2Bar

(B) Individually complete-4 Rounds 4 Split Jerks@80% 1RM, Max Strict C2Bar

(C) In teams of 2 for max distance-5min Row, 5min Recovery, 4min Growler Push, 4min Recovery, 3min Row, 3min Recovery, 2min Growler Push, 2min Recovery, 1min Row

From the Coach (A) No Heavier then starting weight of B (B) Use Racks (C) Athlete A Rows 5mins then Athlete B