1. Warm-up – leg swings, Back Twist, PVC
Move deliberately through:
Run 800m
20 Strict Weighted Ring Dips w/ DB between legs – Scaled dips on box with weight
20 Glute-Ham Raises
2. Strength
Split Jerk 6×2
Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.
3. Met-Con
4 Rounds For Time:
30/20 Cal on Rower
10 TTB or V ups
10 Hang Squat Snatch 115/75lbs
Cash out: Not for time – 40 GHD sit ups
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