Weightlifting

Behind-The-Neck Jerk with 2 Count Pause in Split 5-5-5, 3x5

Notes
Build over the first three sets to a weight which is challenging, but managable. Repeat that weight for the remaining three sets. Each set must be completed in no more than thirty seconds total, from dipping to begin the first rep to standing fully with the fifth rep. Make sure the pause is a full two count. You will be building on this for four weeks, so be sure to leave room in the tank.

Strength

Back Squat 6x6, use 90% of this weeks 8 @ 9 load

Sport

1) 7 Rounds For Time:
7 Clean & Jerk, 135#/95#
7 Bar Facing Burpees
21 Double Unders

2) AMRAP 20:
10 GHD Sit-Ups
15 Kettlebell Swings, 32kg/24kg
20 Wall Ball, 20#/14# to 10'

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