Skills
Spit jerk w/ pause in dip + pause in split 2×3
Press in split 2×3
Strength
Split Jerk
Sport: 10:00 to build to a heavy double, then EMOM 5:00 @ 85% of heavy double
Life: 10:00 to build to a heavy double, then EMOM 5:00 @ 80% of heavy double
Fundamentals: 10×2 – same weight across all sets
Metcon
Sport:
3 rounds for time of:
15 push press 135/95
75 double unders
25 Russian KB swings 70/53
Life:
3 rounds for time of:
15 push press 115/75
75 double unders or 150 single unders
25 Russian KB swings 53/35
Fundamentals:
3 rounds for time of:
15 push press – choose load
150 single unders
25 Russian KB swings – choose load
