Weightlifting:
Competition & L2:
Heavy single Rack Jerk (split)
then 5×2 Rack Jerk (split) @ 70%
L1:
Heavy single Rack Jerk (split)
then 5×1 Rack Jerk (split) @ 80%
Conditioning:
Competition:
AMRAP 3:
7x HSPU’s
7x Wallballs (20#/14#)
rest 2 minutes
AMRAP 6:
5x Deadlifts (275#/185#)
10x T2B
L2:
AMRAP 3:
7x Push-ups
7x Wallballs (20#/14#)
rest 2 minutes
AMRAP 6:
5x Deadlifts (225#/155#)
10x T2B
L1:
AMRAP 3:
5x Push-up’s
5x Wallballs (20#/14#)
rest 2 minutes
AMRAP 6:
5x Deadlifts (185#/105#)
10x Sit-ups