Weightlifting
1) Jerk 4x3, add 5-10lbs to your working weight from two weeks ago.
2) Shoulder-to-Overhead 1 x Max Reps @ 225#/135#
Notes
Max Rep Set: You must be able to lower the bar to your shoulders without letting it crash on you. Terminate the set if you are unable to do so. If you are likely to complete more than 20 repetitions, add weight.
Sport
1) For Time:
7-5-3 Legless Rope Climb, 15' Ascent
Alternate With
21-15-9 Squat Clean, 155#/105#
2) AMRAP 40:
15 Kettlebell Snatches, left arm, 24kg/16kg
30 Toes-to-Bar
15 Kettlebell Snatches, right arm, 24kg/16kg
30 Pushups
Run 800m
Notes
I strongly recommend splitting today's training into two sessions: (1) jerks, shoulder to overhead, rope climb/squat clean and (2) AMRAP.
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