Complete in Order
Strength:
A) Power Jerk + 2 Split jerks
-Work to a heavy set in 7 sets
-Drop 15% and complete 6 single power jerks at that weight EMOM
B) BS: Work up to heavy double with no belt or knee sleeves, then perform 1 rep at that weight 8 min. EMOM
Skill:
A) 4 supersets
– 5 e/leg box step downs (pistol progression)
– Max static HS hold in 4’x6′ box (stall mat)
Conditioning:
5 Rounds
-500m row
Rest 1:1
**Shoot for +:15-20 sec. of 500m PR on each
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