Strength/Skill
Jerk Work
10 jump and lands
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And then . . .
Three sets of:
Tall Jerks x 3 reps
*Focus on recieving in the proper position.
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And then . . .
Every minute, on the minute, for 10 minutes:
Behind the Neck Jerk x 1 rep @ 75-80%
Focus on good mechanics and making every rep technically sound.
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then…
3 sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
Rest 2-3 minutes
(deadstop on every rep)
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Metcon
Every 3 minutes, for 15 minutes, complete:
10 Toes-to-Bar
15 Box Jumps 24/20″
30 Double-Unders
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Accessory Work
run 800/row 1000 cool down