Friday 7/14/2017

Skill

2x3 tall jerk (on toes / barbell at forehead)

2x3 jerk balance


Strength

Split jerk (from rack) w/ 3 second pause in receiving position

*If athletes are unable to stabilize in the split position to hold the pause, lower working load and focus on technique.

Sport: 5x2 @ 65-70%

Fitness: 5x2 @ 60-65%

Life: 5x2 - same weight across all sets


Metcon

Sport:

For time:

20 push press 135/95

500m row

20 burpee ball slams

15 push press 135/95

500m row

15 burpee ball slams

10 push press 135/95

500m row

10 burpee ball slams


Fitness:

For time:

20 push press 115/75

500m row / 400m run

20 burpee ball slams

15 push press 115/75

500m row / 400m run

15 burpee ball slams

10 push press 115/75

500m row / 400m run

10 burpee ball slams


Life:

For time:

20 push press - choose load

500m row / 400m run

20 burpee ball slams

15 push press - choose load

500m row / 400m run

15 burpee ball slams

10 push press - choose load

500m row / 400m run

10 burpee ball slams