Warm-up
2 sets of each
T, I, Y raises x 10 with a 2.5/5# plate
then…
Behind the neck press in the split 3×5
*Stay light and increase slightly
then…
Jump to Split 3×3 @60% of 1RM jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
Weightlifting
Split Jerk (8×2, 2×1)
E2MOM for 10 sets
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%
Metcon
Metcon (5 Rounds for time)
E2MOM for 5 sets
20 Abmat Sit-ups
50′ Dball Bear Hug Carry (100/80)(Rx+ 150/100)
