Skills
Split jerk w/ pause in dip + pause in split 2×3
Strength
Split Jerk
Sport: 3×2 @ 80-85%; 5×1 – building to a 1RM
Life: 3×2 @ 75-80%; 5×1 – building to a 1RM
Fundamentals: 8×1 – same weight across all sets
Metcon
Sport:
Every 4:00 for 16:00:
10 HSPU
20 Russian KB swings 70/53
40 double unders
*Each round for time. Record completion time of each round.
Life:
Every 4:00 for 16:00:
10 HSPU or 10 pike push ups
20 Russian KB swings 70/53
40 double unders
*Each round for time. Record completion time of each round.
Fundamentals:
Every 4:00 for 16:00:
2 wall walks
20 Russian KB swings 70/53
40 lateral hops over empty barbell
*Each round for time. Record completion time of each round.
