Wednesday May 19th

6 minutes EMOM
5 pull ups
10 push ups
15 squats
*if you have strict pull ups, start with strict


On a 15 Minute clock
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position
Rest 1-2 minutes
Start light and add weight each set (Goal is to go heavier than May 3rd)

Good demo video here
Team Misfit Gyms on Instagram: “This Phase our skill lift is the Split Jerk, where each week we look to refine some of the more technical components of the lift with…”


AMRAP 12 Minutes
6 Push Press 165/110lbs
6 Box Jump Overs 24/20
rest :30
built in rest on this one. Can you keep your work to rest at 1 to 1 ratio?
12 minutes is a long time try. careful on those box jumps

Extra outside please.

For time
20/14 AAB Calories
Rest 5:00
25/18 AAB Calories
Rest 5:00 20/14 AAB Calories
*all out sprints! you have a 5 minutes recovery. If can talk during you spring you are doing it wrong.

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