Power Jerk 5-5-5-5-5
*Practice loading hips as bar comes down to shoulders and explode back up.
**Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.
10 Thrusters, 65#/45#
(TARGET INTENSITY: 9)
MOD2: Ring row.
Thruster: Athlete should be able to complete each round in no more than two sets. Scale load accordingly.
1) Snatch with 3 Count Pause in Squat 3-3-3, 3×3
Build over the first three sets to a weight which is challenging, but manageable. Repeat that weight for the remaining three sets. Make sure that the pause is a full three count. Do not touch-and-go.
2) Assault Bike 60 minutes @ 6 + Surges
@ 30 minute mark, begin six sets of:
0:30 @ 8-9
2:30 @ 6
1) 3 Sets:
10 Pistol Hold + Leg Raise/side
10 Side Plank Twists/side
2) 5 Sets:
5 Tuck Front Lever Pulls w/0:05 Negative
5 Wall Climb w/0:05 Hold
1:00 Straddle Hollow Rock