Strength/Skill
Jerk Practice
10 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
And then . . .
Every 2 minutes, for 10 minutes, complete (5 sets):
Concentric Behind the Neck Jerk x 1 rep @ 65-70%
Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics
Metcon
As many rounds and reps as possible in 20 minutes:
10 Burpees
15 Chest-to-Bar Pull-Ups (chin over/assisted)
20 Box Jumps 24/20″ (step ups ok)
400 Meter Run
Optional:
Four sets of:
Single Arm Deadlift x 6 reps per side
Rest 60 seconds
Single Arm DB Row x 6-8 reps per side
Rest 60 seconds