1a. Split Jerk 4 x 3 @ 80% - 195
2a. Jerk Complex 3 x 1 – work to heavy - 155, 165, 175
(1 x Push-press, 2 x Push Jerk, 3 x Split Jerk)
STRENGTH
Clean Pull 3 x 3 @ 95% (of Clean 1RM)
Part 2
CONDITIONING
In 40min complete the following:
1500m Row
75cal Airdyne
120 Double Unders
75 Wall Ball @ 20 to 10’
6 Rope Ascents (sub 30 Ring Rows)
40 KB Swings @ 53/35
20 TGU @ 35
40 Toes-to-bar
30 Strict pull-ups (scale with kipping ONLY if you cannot complete a strict pull-up)
30 HR Push-ups
Time: 39:28
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