Strength/Skill
10 jerk jump and lands
And then . . .
Three sets of:
Jerk Balance x 3 reps
*This is for technique work. No need to load up heavy, just focus on proper footwork as well as body position
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then..
Every 2 minutes, for 12 minutes, complete (6 sets):
Behind the Neck Jerk x 2 reps @ 65-70%
*Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics
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then…
Four sets of:
Sumo Dimmel Deadlifts x 20 reps @ 40% of 1-RM Deadlift
Rest as needed
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Metcon
Every 6 minutes, for 24 minutes, complete:
Row x 500 meters
Double-Unders x 30 reps
Strict Handstand Push-Ups x 8-10 (sub L-seated db press)
Double-Unders x 20 reps
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Accessory Work
3×18 crusher press sit ups