Skills
Press in split 5×5 – light weight
On-toes split jerk 5×5 – empty bar
Strength
Split Jerk (6×2)
Sport: 6×2 @ 75-80% of 1RM
Life: 6×2 @ 70-75% of 1RM
Fundamentals: 5×3 – choose load
Metcon
Sport:
5 rounds for time of:
6 hang power cleans 155/105
8 push jerks 155/105
10 alternating pistols
12 box jumps 24″/20″
Life:
5 rounds for time of:
6 hang power cleans 135/95
8 push jerks 135/95
10 alternating jumping lunges
12 box jumps 24″/20″
Fundamentals:
5 rounds for time of:
6 hang power cleans – choose load
8 push jerks – choose load
10 alternating jumping lunges
12 box jumps – choose height
