A. Jerk Recovery + Split Press
4 x 3+3
(light technical focus)
B. Split Jerk
Build to a tough triple for the day with a pause in each catch position
C. Supinated Chest to Bar Pull Up
Build to tough set of 5 reps
D1. Strict Deficit HSPU
3 x 4-6; Rest :60
D2. Ring Push Ups
3 x 8-10 @ 21X1; Rest 3:00
+
20 min @ 75%
3 KB Turkish Get Up (each side) @ 70/53lbs (or heavy)
200m Run
1 Rope CLimb
10 D Ball Over Shoulder (heavy)
Run 200m
