Strength

Split jerks

5-5-3-3-3-1-1-1-1

*Build up to your max for each set*

METCON

7min AMRAP

7 ring dips
7 box jump over 30/24

Lite/Beginners

Split jerks

*Technique focus*

METCON

7min AMRAP

7 push ups
7 box jumps overs 24/20

Weightlifting W7D1

Clean
7×1

*Aim for over your today’s max jerk*

Clean pulls @110% of today’s max clean
3×3

Back squats
5×3

*Aim for set 3 and 5 to be above your today’s max clean

Accessory work

Crossover symmetry
3 sets of 4 exercise of your choice

3 sets
10 PVC pipe squat snatch

Core
25 strict toes to bar

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