Strength

Every 1:30 x 6 sets:

First 3 sets: 3 push jerks

Second 3 sets: 2 push jerks

Pick a moderate weight for the first 3 sets and stay there. Add weight and stay there for the last 3 sets. Base the jump you make off how your reps felt in the first 3 sets.

Conditioning

Buy In OR Cash Out: 2k bike erg*

3 Rounds

20 dual DB deadlift (50/35#)

10/10 SA DB push press (50/35#)

20 pull ups

*It is your choice whether you complete the 2k as a buy in or cash out. Either way, REST 1:00 after the bike or after the 3 rounds.

Two scores: time to complete 2k and time to complete 3 rounds