Strength
Split Jerk
Sport: Work up to a 2RM for the day, then perform 2×2 @ 90% of 2RM
Life: Work up to a 2RM for the day, then perform 2×2 @ 85% of 5RM
Fundamentals: 7×2 – same weight across all sets
Metcon
Sport:
For time:
1 mile run
100 shoulder-to-overhead 75/55
50 box jump overs 24”/20”
Life:
For time:
1 mile run
100 shoulder-to-overhead 45/35
50 box jump overs 24”/20”
Fundamentals:
For time:
1 mile run
100 shoulder-to-overhead – choose load
50 box jump overs
