Warm-up:
- 3×6 Jumping Lunge
- 8×1 Push Press – each set increase weight
- 5×1 Jerk Support – each set increase weight
- 4×2 Split Jerk – ascending, start at 55%
Strenght/Skill:
Split Jerk
7×2 @ 85%
MetCon:
Fran
21-15-9
9 min. cap
- Thruster 95/63
- Pull-up
21-15-9
9 min. cap
- cal. Bike
- Air Squat w/Combo Punch