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Weightlifting

Jerk with 2 Count Pause in Split 5x3, add 5-10lbs to last week's working weight

Notes
Each set must be completed in no more than twenty seconds total, from dipping to begin the first rep to standing fully with the third rep. Make sure the pause is a full two count.

Strength

Back Squat 6x5, use 90% of 5RM

Sport

1) Every 5 minutes for 5 sets:
75 Double Unders
300' Suicide Sprint (75' out and back, 50' out and back, 25' out and back)

2) AMRAP 20:
15 Calorie Row
12 Dumbbell Squat Snatch, 55#/35#, alternating
9 Burpees Over Rower

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