Prep
800 m run
Coach's choice dynamic- pec/ shoulder openers
Jerk practise
Strength
I. 1 Handstand hold attempt EMOM x10 10-15 sec hold
II. Behind the neck split jerk- build to a heavy single
Conditioning
10 min AMRAP
1, 2, 3, 4, 5 etc until time cap is up
1 HSPU/ Push up
1 Deadlift 185/225
Recovery
Easy walk or row
Side lying incline powell raises 6x 3 per side
Pec smash
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