Complete in Order:
Prep:
- 3 sets of: 10 barbell BTN press @ 2121 tempo, 50 single unders, 10 burpees
- 3 sets of: 6 seated single-arm arnold press/arm, 6 strict pull ups (weighted if possible)
Strength:
- push jerk: 3, 3, 3 (rest 2 minutes)
- split jerk: 2, 2, 2, 1, 1 (rest 2-3 minutes)
Accessory:
- 3 sets of: 20-second chin over the bar hold, (rest 40-seconds), 20-second ring dip lockout hold, (rest 40-seconds)
Conditioning:
- EMOM x 12 minutes:
- 0dd) 60 double unders
- even) 3 rope climbs
- double unders should take no more than 35 seconds.
- rope climbs should take no more than 40-45 seconds.