If you are following this and have questions take a look at my blog post for answers. Otherwise here is the work. I’m ready for next week to see some squat PR’s.
Strength:nA) CJ: (%/reps*sets): 60/2, 70/2, 75/2+1, 80/1, 85/1, 90/1, 95/1*3 sets, rest 2 min between setsnB1) FS into Push Jerk x 3 @ 70% of CJ Max, rest 45 secnB2) Jerk Drives x 3 @ 110%-115% of Jerk Max, rest 45 sec
Skill:nA) Every other minute on the minute x 12 min: 3-5 UB MU + 30 sec L-Hold @ top of rings n* use 9 C2B Pullups if you can’t do MU and do L-Hold on Pullup bar
Conditioning: nAMRAP in 12 min:n30 Cal Airdynen20 KB Snatch e/a (does not have to touch ground each rep, 53/35)n20 HR Pushupsn20 Wall Ball (30/20) (yes 30/20 into the airdyne..)