Pregame:
Bicep opener x2 sets
Warm-up:
3 rounds:
10 Split press
10 On-toe-split jerk, alternating legs
WL:
1) Find a Split Jerk 3RM
Strength:
2A) Back squat 3RM (3 sets within 90% or heavier of 3RM), 5-7 total sets climbing
2B) 5x3 UB strict deficit + ME strict from floor (add deficit each round if 3UB)
OR
2C) Find a 3RM Push-press in 5-7 sets with 3 sets within 90% or higher of 3RM
Conditioning:
3) For time:
Run 800m
then…
21-15-9
WBS (30/20)
Toe-to-bar
then…
Run 800m
Extra work:
4) Floor Press 5x5
5) L-sit 5xME hold (use boxes or plates for hold)
***
6) 2x50 banded tricep pull-down