Jane's 145 lbs rack split jerk for 2 reps!
A1. Pull-ups: Beginners (30 sec negative) 5 sets of 2 reps; rest 20 sec.
A2. Front Lever tuck (beginners) 5 sets of 1 rep, 10 second hold; rest 20 sec.
A1. Static Pull-ups: Intermediate - 5 sets of 2-3 reps @ 30X0; rest 20 sec
A2. Front Lever Tuck or front lever flat tuck, 5 sets of 1 rep, 5 sec hold; rest 20 sec.
A1. Advanced: (weighted) arms only rope climb, 5 sets of 1-2 reps; rest 20 sec.
A2. Front lever flat tuck, 5 sets of 1 rep, 5 sec hold; rest 20 sec.
B. Tabata frogs or advanced frogs 8 sets of 10 sec on/ 20 sec rest
C1. Good Mornings, Beginners: 3 sets of 15 reps; rest 2 minutes
C2. Beginners: Push Jerk, 3 sets of 5 reps
C1. Good Mornings: Intermediate and Advanced: 5 sets of 5 reps; rest 2 minutes
C2. Rack Split Jerk- Intermediate and Advanced: 5 sets of 2 reps; rest 2 minutes
If there is time we will do some tabata double unders.
For those of you doing split jerks: I recommend doing a few jerk balances first. This is a great way to make sure you are driving with your hips. This is a video from Catalyst Athletics.