B. Specific
5 dip hold
5 Push press + pause in ext.
5 Jerk balance
5 Push Jerk or split jerk
Scaling options
Beginner
For time
20 Burpees
350m Row
20 Ring rows
15 Burpees
200m Row
15 Ring rows
Intermediate
For time
30 Burpees
500m Row
30 Pull-ups
20 Burpees
300m Row
20 Pull-ups
COMP
As written
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Odd: 3 Jerks @80%
Even: 6 Jumping Push-ups
Scaling options
Beginner
EMOM 16
Odd: 3 Jerks @mod-heavy
Even: 6 burpees
Intermediate
EMOM 16
Odd: 3 Jerks @80%
Even: 6 kneeling, jumping Push-ups
*Should not be difficult
COMP
2-3 x EMOM 6
Min 1,4: 3 Split Jerk @80%
Min 2,5: 6 Jumping Push-ups @20/14, 12′
Min 3,6: 2 Heavy Jerk dips @90-/00% of 1RM
Rest 3 minutes between each EMOM