Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 15 min – Jerk – 5 min with empty BB then…
Performance: 10 mins to work to a heavy complex of 1 push jerk + 1 split jerk
Fitness: 15 min working the mechanics, particularly the receiving position of the push jerk. Increase load not past a 6 RPE.
Part 2 – Conditioning: “Onwards and Upwards”
Performance: For time:
- 400m Run
- 2 Rope climbs (legless if you have them)
- 15 DB/KB Thrusters
- 400m run
- 2 rope climbs (legless if you have them)
- 12 DB/KB Thrusters
- 400m run
- 2 rope climbs (legless if you have them)
- 9 DB/KB Thrusters
Rx level is 16k KB / 35 DBs
Fitness: For time:
- 400m Run
- 3 Rope Progressions
- 15 Thrusters w/ BB
- 400m run
- 3 Rope Progressions
- 12 Thrusters w/ BB
- 400m run
- 3 Rope Progressions
- 9 Thrusters w/ BB
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