Strength:
A) Power Jerk + Split Jerk: 1+2 x 3 sets AHAP, rest 1 min
B) EMOM x 4 min: 3 TNG Power Jerk increasing load, must start on ground
C) FS: 50/10, 55/10, 65/10, 75/10
Skill:
A1) 4×8 strict press, same weight across all sets, no rest
A2) 4×30 sec ME Deadhang Pullup, rest 90 sec
Conditioning:
5 RFT:
250m row
12 Box Jumps (30/24)
21 KB Swing (53/35)
rest 1:1