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.
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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.
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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
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Accessory Work
4×12 twisting knee ups (6 each side)