Strength/Skill
Every 2 minutes, for 20 minutes, complete:
Jerk Dip + Jerk with a pause @ 75-80%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
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Metcon
Every minute, on the minute, for 15 minutes:
Minute 1 – 3 pull ups + 4 Burpee Box Jump-Overs (24/20″)
Minute 2 – 3 Power clean + 6 back squats (95/65)
Minute 3 – 12 Toes to bar
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Accessory Work
Three sets of:
Barbell Hip Thrusts x 8-10 reps @ 11X2
Rest 60 seconds
Bent-Over Dummbell Rows x 8-10 reps @ 1112
Rest 60 seconds