Strength:
A) From the ground: Power Jerk + Split Jerk + Jerk Grip OHS: 1+1+1 x 6 sets working to heavy set for the complex
B) 5-4-3-2-1: Split Jerk from blocks + 10 burpees, add weight each: score is total weight lifted (in KG) minus the number of seconds it takes to complete the workout. i.e.: I lift: 85×5, 100×4, 110×3, 120×2, 130×1 in 4 minutes. My score is 85+100+110+120+130 (545) – 240 seconds of work time = 305.
Skill:
A1) Weighted Chinups: 4×5, rest as needed
A2) Weighted Ring Dips: 4×5, rest as needed
Conditioning:
AMRAP in 8 min
20 Cal Row
15 Box Jumps (24/20)
10 HSPU Regional Standard
Rest 4 min
Repeat