Skills
No dip/drive split jerk 3-3-3-3-3
Note: light weight, this is meant to work on speed under bar, foot placement and technique
Strength
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1
Note: 3 seconds hold at the bottom. Try to get around 80% of 1rm for your last rep
METCON
Tabata Thrusters 95/65
Tabata pull ups
Note: Alternate the thrusters and pull ups each set. 20 sec thrusters, 10 sec rest, 20 sec pull ups, 10 sec rest, 20 sec thrusters…
Rx+
thrusters at 115/85
Chest to bar pull ups