Fitness
4 sets:
BB shoulder press 10-12
DB one arm rows x 5-8
Plank hold x 45 sec
Testing:
2 attempts @Max reps UB pull ups (band if needed)
Rest as needed
Max effort 1 K Row
Rest as needed
Max reps DU in 2 minutes
Performance
15 minutes:
Power Jerk technique work
Increasing loads if position allows
Testing:
2 attempts @Max reps UB pull ups (band if needed)
Rest as needed
Max effort 1 K Row
Rest as needed
Max reps KB Snatch in 2 minutes 16kg/12kg
Sport
5 x 1 Jerk (rack)
Testing:
For time:
20 sets of 5 UB CTB pull ups (10 minute cap)
Rest as needed
For time:
12-9-6
KB swings 32/20
Burpees
Rest 6 minutes
For time:
12-9-6
KB swings 32/20
Burpees
