O-lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspects
A.Push press. Push Jerk. Split Jerk, 1.1.1 @ 50% effort; rest 90sec x 3
B.Behind neck split jerk, 1 rep every 60sec for 8min - start at load used for A and add 2.5kg every 2nd set
C.OHS. Snatch balance. tall squat snatch 1.1.1 @ 50% effort; rest 90sec x 3
D.Tall squat snatch, AMRAP 1-3 unbroken ladders in 5min - dump bar b/t each unbroken set
+
5 sets:
Run 300m @ 80%
Rest 1:1
Notes:
A.@ 50kg (maybe should've done 42.5kg)
B.50kg, 55kg, 55kg, 60kg, 60kg, 65kg, 65kg, 70kg
C.@ 45kg
D.4 rounds
Substituted run to row intervals of same distance
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