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

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