Olympic Lifting:

Split Jerk 5 x 1

Good illustration and point of performance for the split jerk

Snatch Balance Complex Behind the neck (BTN) Push Press (Snatch grip)+Snatch Balance 4 x 1+1

So, per set, do three BTN Push Press, then one Snatch Balance after lowering the bar onto your traps. If a snatch balance is to hard sub an overhead squat at the end of the BTN Push Press, do not rack on back. Go straight into a overhead squat.

WOD:

Grab a friend (or someone you see wandering around the gym) for this one!

Each teammate completes 3 sets of:

3 Rounds for time of:

12/10 Calorie Row
8 Lateral Burpees Over Bar

*Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets. Slap hands to switch!