Strength
Split Jerk w/ pause in split + Split Jerk
Sport: 4×2+2 @ 65-70% of 1RM CJ
Life: 4×2+2@ 60-65% of 1RM CJ
Fundamentals: 4×2+2 – same weight across all sets
Metcon
Sport:
For time:
50 pull ups
40 push press 115/75
30 front squats 115/75
20 deficit HSPU 45/25
1000m row
Life:
50 pull ups
40 push press 95/65
30 front squats 95/65
20 HSPU / Pike push ups
1000m row
Fundamentals:
50 jumping pull ups
40 push press – choose load
30 front squats – choose load
20 pike push ups
1000m row
