Weightlifting:
Competition & L2:
Heavy single Rack Jerk (split)
then 4×2 Rack Jerk (split) @ 75%
L1:
Heavy single Rack Jerk (split)
then 5×1 Rack Jerk (split) @ 80%
Conditioning:
Competion & L2
AMRAP 10:
20x Lunges (10 per)
10x T2B
5x Push-ups
L1
AMRAP 10:
20x Lunges (10 per)
10x Hanging leg raises
5x Push-ups
Mike Boyle talks a joint by joint approach. A must read!