Weightlifting

Behind-The-Neck Jerk with 2 Count Pause in Split 5RM

Notes
The 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.

Strength

Back Squat 2x4, use 70% of 8RM

Sport

1) For Time:
21-15-9 Thruster, 95#/65#
Alternate With
7-5-3 Muscle-Ups

2) 10 Rounds For Total Reps:
1:00 Lateral Jump Burpees Over Rower
0:30 Rest
1:00 Row for Calories
0:30 Rest

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