Power Jerk 2-2-2-2-2
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.
3 Rounds For Time:
3/2 Rope Climbs, 15′ Ascent
20 One Legged Squats, alternating
Rope Climb: Athlete should be able to compete each round in 75 seconds or less.
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls
Scale Up: Legelss for some or all reps
One Legged Squats: Athlete should be able to compete each round in 75 seconds or less.
MOD1: Scale load accordingly.
MOD2: Very light weight for counterbalance
MOD3: Box variance
15 Minutes @ Moderate Pace:
10 Half Kneeling Landmine Press/side
10 Landmine Rows/side
0:20-0:30 L-Hold or Tuck Hold
If athlete increases loads used from last week, increase should be small.
1) Aligator Walks, 3×50′
2) Banded Rotational Chops, 4×15/side