Strength/Skill
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6-8 – 1 rep @ 90%+
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
Deadlift
Set 1 – 5 reps @ 70%
Set 2 – 5 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 rep @ 85%
Rest 2-3 minutes between sets
Please do not sacrifice technique for the percentages. If you feel yourself losing good mechanics then call it for the day.
Metcon
Every minute, on the minute, for 21 minutes:
Minute 1: Alternating Reverse Lunge x 12 reps(24/16 kb)
Minute 2: Double-Unders x 20 reps (singles = 40) + Pull-Ups x 6 reps
Minute 3: Double-Unders x 20 reps (singles = 40) + Push-Ups x 8 reps
Accessory Work
4×12 twisting knee ups (6 each side)