Warm Up
Stretch/mobilize shoulders
3 rounds
10 Cuban press
2 lap run
Skill
Jerk walk outs
Jerk balance
3×5 reps with empty bar
Strength
STRICT PRESS 3S 80-85%
SPLIT JERK
Strict press 3×3@ 95% of 5RM (last weeks weight)
Split Jerk 5×3@ 80% of 3RM (last weeks weight)
Metcon
CF.18.07.03
FOR MAXIMUM REPS
3 rounds 40s ON 20s OFF
Cal row
Burpee box jumps 24/20
Pull ups
1 minute rest