*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
Three rounds for time of:
40 Calorie Row
30 Kettlebell Swings (53/35)
Every two minutes, for 16 minutes (8 sets) of:
Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk
(dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and the jerk for 2 seconds as well)
Focus should be on perfect footworks and mechanics – don’t increase weight if those aren’t dialed in.
Take 20 minutes to find your 2-RM Bench Press
Movement Standard – Your butt must remain on the bench throughout the lift.