Complete in Order
Strength:
A) Power Jerk
-Work to heavy rep for the day
-Drop 10% Perfrom 4 singles EMOM at that weight
B) BS: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#
Skill:
A) 5 sets
-3 Strict TTB + 3 Strict Pullups + 6 Hollow/arch kips
Conditioning:
7 Rounds
-500m row
Rest 1:1
**Shoot for +:15-20 sec. of 500m PR on each
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