Warm up:
3 sets
15/12 cal ski
12 jumping lunges
6-10 split stance strict press
10/10 side plank rotation
Strength:
Split jerk
3 reps 68%
3 reps 76%
3 reps 82%
2 reps 89%
2 reps 71%
Then
5x2 strict press 90% last week 2 RM
Metcon:
21-15-9
C2B / pull up/ ring row
Double tap burpee
Immediately:
21-15-9
Wall ball 15/9 12/8 kg
Med ball sit up 14/9
Accessory:
Emom 12’
10 Incline dumbell bench
12 rear delt fly
20-30 banded face pull