Weightlifting
I. Every 2 mins x 5 sets: Behind the Neck Split Jerk
1 x 3 reps @ 60%
1 x 3 reps @ 70%
1 x 2 reps @ 80%
1 x 2 reps @ 85%
1 x 2 reps @ 90%
II. Every 1:30 mins x 5 sets: Dip Drive
5 x 3 reps @ 90% Split Jerk
Conditioning
2 Rounds for Time
100 ft Overhead Walking Lunges
15 Hang Power Snatch
35 Toes to Bar
15 Hang Power Snatch
100 ft Overhead Walking Lunges
Rest 1:1 Between Sets
RX 95 / 65 lbs
Scaled 75 / 55 labs
Accessory Work
4 Rounds for Quality
10 Hollow Rocks
20 Mountain Climbers
max effort Hanging L-Sit Hold
Alternative Hanging Knee Raise Hold
Goal: 30+ secs on hold
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