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Α.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep @ 80-85%
(pause for 1-2 seconds in the receiving position)
Goal of this session is fine-tuning technique. Your goal is to assess each of the 10 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher.
B.
Rx
Three rounds for times of:
400 Meter Run or 25/18 Calories of Assault Bike or 100 Double Unders
30 Overhead Squats (40/25 Kg)
20 Pull Ups
10 Strict Hspu
300 Meter Row o 15 Burpees
Rest 3 minutes
