MBS:
3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split x 3 sets.
*Keep this light. Technique work.
Clean High Pull + Power Clean to 2" Squat + Power Clean to Parallel + Clean + Jerk 3x5
1 Clean high Pull + 1 Power Clean to 2” Squat + 1 Power Clean to Parallel + 1 Clean + 1 Jerk x 3 sets @ 75-80% 1 RM Clean and jerk.
Clean and Jerk
Clean and Jerk: Build to a heavy single in 10 minutes.
Deficit Clean Pull 5x3
3 Deficit Clean Pull x5 sets @ 95% 1RM Clean.
*In between sets perform a 100m sled pull.
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For Time 2x20 meter Sled Pulls (20/10 kg) 21 Box Jumps (24/20 in) 21 Kettlebell Swings (32/24 kg) 2x20 meter Sled Pulls (40/20 kg) 15 Box Jumps (24/20 in) 15 Kettlebell Swings (32/24 kg) 2x20 meter Sled Pulls (60/30 kg) 9 Box Jumps (24/20 in) 9 Kettlebell Swings (32/24 kg)
For Time 200 meter SkiErg 50/40 Double-Unders 200 meter Row 50/40 Double-Unders 0.4 mile Assault Air Bike 50/40 Double-Unders 200 meter Row 50/40 Double-Unders 200 meter SkiErg 90 foot Sled Pull (310/220 lb) Time Cap: 11 minutes