Skills-Split Jerk-Strict Press-Metcon Workout
A) 3 rounds NFT
3 hips to rings
20 DU
B) Split jerk
3 x 50%
3 x 60%
2 x 70%
2 x 75%
1 x 80%
1 x 85%
40kg-48-56-60-64-68
C) Strict press
5 x 80-85%
4 x 85-90%
3 x 90-95%
2 x 95-98%
1 x 100-105%
35kg-37-39-40-41 PR
D) 6 min amrap
10 C2B
10 HSPU (first round 9 consecutive = PR)
10 ring dips
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