Strength:
A) Split Jerk: EMOM x 6 min:
0-2 min: 3 reps
2-4 min: 2 reps
4-6 min: 1 rep
*ascend each set eventually to a maximal jerk from blocks
Skill:
A1) DB Bench Press: 4×8, NO REST
A2) DB Bent Over Row, 4×8, use same weight as Bench Press, rest 90 sec
Conditioning:
50 UB DU
15 UB KB Swing (53/35)
30 Ft UB HS Walk
100m UB Farmer Carry (53/35)
75 UB DU
25 UB KBS
60 ft UB HS Walk
100m UB Farmer Carry (53/35)
100 UB DU
35 UB KBS
90 ft UB HS Walk
100m UB Farmer Carry (53/35)
*2 attempts max on DU, on second fail complete remaining reps in burpees at the end of the workout
*1 attempt on KBS, no penalty, just get the reps unbroken!
*3 attempts @ HS Walk, complete remaining number of feet in AD Calories at end of workout
*if farmer carry is dropped complete 10 burpees before starting again