Strength/Skill
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6-8 – 1 rep @ 95+%
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning for the first 3 sets – make adjustments and prioritize mechanics over load.
Deadlift x 2 reps
*Sets 1-3 @ 70%
*Set 4 @ 75%
*Set 5 @ 80%
*Set 6 @ 85%
*Set 7 @ 90%
For sets 1 – 3 stand as fast as you possibly can during the concentric phase of the lift.
Metcon
EMOM x 20 minutes…
Minute 1 – 16 DB OH walking lunges
Minute 2 – 6-8 Burpee box jump overs
Minute 3 – 12 V-ups
Minute 4 – 10 Pull-Ups
Accessory Work
15 donkey kicks