Jerk (20:00)

Option A) Find a heavy set of 2, Then 4×2 @90% of the heavy set of 2

*Rest 2:00 between sets

Option B) 2-3 Jerks every 1:30 with perfect technique –> build in weight

METCON (20:00)

5 Rounds:

8 Strict HSPU

2 Loft to Rig Shuttle Run (DOWN AND BACK = 1)

8 Alternating Hang DB Snatch (RX: 50/35)

2 Loft to Rig Shuttle Run (DOWN AND BACK = 1)

OPTIONAL WORK:

1) 3-5x Ring MU Complex: 3 Ring Swings + 1-3 Ring MU + 3 Strict Dips

2) 3x 6-8 Bench Press

3) 3×6 Tempo Strict Press (3 Count Down) (Work in the range of 55%-60%)