Strength
Jerk
4×3 @ 60-70%
3×2 @ 70-80%
3×1 @ 80-85%
Split or push are acceptable. Would recommend doing both!
MetCon
5 snatch
10 pull-ups
20 air squats
10 min AMRAP
Embracing the Process
Strength
Jerk
4×3 @ 60-70%
3×2 @ 70-80%
3×1 @ 80-85%
Split or push are acceptable. Would recommend doing both!
MetCon
5 snatch
10 pull-ups
20 air squats
10 min AMRAP