A. Push Jerk ladder; 10 reps each at 135, 155, 185 x 2 sets; rest 4min bw sets
Set 1 - 3:00, UB for the sets of 135 and 155, 4/3/3 for the set of 185
Set 2 - 4:00, UB for the set of 135, 7/3 for the set of 155, 3/3/2/1/1 for the set of 185 (attempted to go 3/3/2/2 but failed the last push jerk)
+
(find a solid pace and stick to it, but don't burn out on this)
6RFT:
7 HSPUs (strict)
14 Box Jumps @ 24"
21 Calorie Bike
24:21
3/2/2 on the sHSPU
rebounded for the box jumps
first 5 rounds on the bike were around 330 watt average, last round was over 440
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