Mobilize, then:
Warm-Up Flow
Three sets of:
20/15 Calorie Assault Bike
300 Meter Ski Erg or Row
10 Ring Rows or 6 Strict Pull-Ups
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Jerk warm up with 45/33 lbs barbell
Three sets of:
Split Press x 5 reps
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 3 reps @ 95/65 lbs
Rest 60 seconds
followed by . . .
Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds
B.
Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 3 reps @ 65-70% with a 3 second pause in the receiving position
C.
For time:
Row 1,000 Meters
immediately into …
Three Rounds of DT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
immediately into …
800 Meter Run
155/105 lbs
THURSDAY:
Warm-Up Flow
Accumulate 30 Turkish Get-Ups
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Every 2 minutes, for 10 minutes, complete:
Power Clean & Jerk x 1.1.1
B.
For time:
21-15-9
Burpees
Strict Handstand Push-Ups