Skills
3×3 tall jerk (press bar to forehead height, on toes)
3×3 press in split
Strength
Split Jerk
Sport: 6×3 @ 75-80%
Life: 6×3 @ 70-75%
Fundamentals 6×3 – choose load; same weight across all sets
Metcon
Sport:
AMRAP 12:00
8 deficit HSPU 45/25
10 alternating DB/KB snatch 50/35
12 alternating pistols
Life:
AMRAP 12:00
8 HSPU
10 alternating DB/KB snatch 35/20
12 alternating jumping lunges
Fundamnetals:
AMRAP 12:00
2 wall walks
10 alternating DB/KB snatch – choose load
12 walking lunge steps
