Strength
Power Clean + Push Press + Split Jerk
Sport: 5×2+2+1 @65-70% of 1RM CJ
Life: 5×2+2+1 @ 60-65% of 1RM CJ
Fundamentals: 5×2+2+1 – same weight across all sets
Metcon
Sport:
4 rounds for time of:
15 deadlifts 225/155
12 HSPU
9 burpee box jump overs 30”/24”
Life:
4 rounds for time of:
15 deadlifts 205/145
12 HSPU / 12 pike push ups
9 burpee box jump overs 24”/20”
Fundamentals:
4 rounds for time of:
15 deadlifts – choose load
12 pike push ups
9 burpee box jump overs
