Day 159

A.) Three sets of: 

Jerk Balance x 3 reps

Immediately followed by…

A2.) Every 2 minutes, for 10 minutes (5 sets) of: 

Split Jerk x 3 reps @ 65-75%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.) Every 2 minutes, for 8 minutes (4 sets) of: 

Deadlift (8-6-4-2)

50% x 8 

60% x 6

70% x 4

80% x 2

C.) Every minute on the minute x 14 minutes:

Odd: 5 Deadlifts @ 65% + 15 Air Squats + AMRAP Double Unders
Even: Rest

D.) MetCon (Time): 

100 Calorie Row

75 Pull-Ups

50 Burpees over the Erg