Total 120 min
Skillwork: HS/HSW practice for 10 min
3 sets of: 40 DU, 6 burpee, 8 box jumps, 10 GHD situps

A.
Three sets of:
Jerk Balance x 3 reps 30 35 40
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
40 42.5 45 45 45
Focus here is on PERFECT mechanics.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% 65kg

D.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups > kipping, 10 kg plates
Ring Dips
Burpees to Target 6″ Over Reach
Results: 11.27, 10.40, 11.52 = 34.00

500 m row