Tuesday 14th May, 2019

Jerk:

6 x 2 Split Jerks
*From the blocks
Complete these reps in singles.

The goal is a heavy technical double- not a max. Focus on good work and pause in the catch.
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Pull:

DEADLIFT:
TOP SET: 1 x 1, 97%
WORKING: 2 x 20, 60%
Rest as needed.
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Clean Dynamic:

Complete 1 x Max unbroken Chest to Bar Pull Ups and move directly into:
Every 20sec x 12
2 squat clean + 1 jerk

Rest 2:30, add load.

Complete 1 x 50% of Max unbroken Chest to Bar Pull Ups and move directly into:
Every 20sec x 12
1 Squat clean + 1 Jerk

Rest 2:30, add load.

Complete 1 x 50% of Max unbroken Chest to Bar Pull Ups and move directly into:
Every 20sec x 12
1 Squat Clean.
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Sport:

For Time:
1k Row
50 Box Overs (no load)
30 Handstand Push-ups

Rest 12:00

For Time:
1k Row
50 Thrusters, 20kg
30 Pull-ups

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