Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Single Arm Thrusters
Ring Rows

A) Single Arm, Single Leg Deadlift 3 x 8
-Pigeon Stretch (30 Seconds)-
B) One Armed Bench Press
-Tactical Frog (30 Seconds)-

Conditioning
EMOM ALAP 12
8 Wall Balls
12 Box Steps


CrossFit
Gymnastics Warm Up
8 minutes, alternating:
Single Arm Thrusters
Ring Rows

Skill
5X2 Hang Clean (just above the knee) and Jerks – work to a max for the day

Conditioning
EMOM ALAP 12
3 Touch and Go Power Snatches 60Kg/40Kg
6 Wall Balls
18 Double Unders

Why EMOMs?

Jacob Tsypkin explains it perfectly here:

Firstly, they help the athlete learn how to pace. When confined to predetermined time period, the athlete will gain an understanding, both conscious and subconscious, of how much work they can do with the given movement in that time period.

Secondly, it allows the athlete to spend time working on trouble movements in a format which keeps the focus exclusively on that exercise, while still providing a challenging stimulus.

Finally, it allows the coach to precisely control volume, intensity, and progression. This makes it easy to create an effective stressor without causing undue fatigue or soreness, as well as giving the athlete quantifiable progress when the workout is repeated with slight increases to load or volume over a training cycle.

Read his full article here.
Correcting Jerk Weaknesses – Greg Everett