Skills
Tall jerk (on toes) 2×3
Split jerk with a pause in dip + press in split 2×2+2
Strength
Split Jerk from Rack (2RM then 3×2 @ 90% of 2RM)
Sport: 2RM then 3×2 @ 90% of 2RM
Life: 2RM then 3×2 @ 85% of 2RM
Fundamentals: 6×2 – same weight across all sets
Metcon
Sport:
On a 12:00 clock:
100m sprint
8 TTB
Push press 115/75 (ascending reps per round 1-2-3-4…)
Life:
On a 12:00 clock:
100m sprint
8 KTE
Push press 96/65 (ascending reps per round 1-2-3-4…)
Fundamentals:
On a 12:00 clock:
100m sprint
8 hanging knee raise
Push press – choose load (ascending reps per round 1-2-3-4…)
