Off Season: Day 23

A.) 5 Sets of: Clean + Power Jerk + Split Jerk

Set 1: 2+1+1 @ 60% 

Set 2: 2+1+1 @ 70%

Set 3-5: 1+1+1 @ 75-80%

B.) Deadlift

in 8 min work up to a med-heavy 5 rep, return every rep to the floor 

BUT do not do these touch and go

C.) Complete the following @ 70% intensity:

2 Rounds:

30 Cal AirDyne (sub rower)

20 Alt. DB Snatches (70/55)
15 Strict Chin-ups (Bar or Ring)
20 GHD Situps
30 Ring Push-ups (sub plate deficit push-ups)
100 Double Unders

D.) Skill:

1.) 5×5 Seated Box Jumps (rest as needed)

2.) EMOM X 4 min: 2-3 rope climbs