Warm-up:
1 round:
10 Split press
10 On-toe-split Jerks
WL:
1) Find a 1RM Jerk
Strength:
2) BS: Find a 3RM, in 4-5 sets
Conditioning:
3) For time:
Run 1200 meters (to 7th ave and back)
then...
12 rounds:
4 HSPU (or push-ups)
8 C2B Pull-ups (or ring-rows)
12 Air-squats
20 minute cap.
Extra work:
Strength/WL:
(Choose one or do both as a super-set, stay consistent week-to-week)
1A) Jerk Drive 4x3@100%plus
1B) 4x5 Bulgarian split squat (back rack barbell)
2) 4X1:00 Plank