A.
10 sets:
2 reps Split Jerk w/ 2s Pause in Dip & 2s Pause in Receiving
Sets 1-2 = @ 65% of your 1RM Split Jerk
Sets 3-4 = @ 70%
Sets 5-6 = @ 75%
Sets 7-10 = @ 80%
B.
“Murph” prep
for time:
600m run
4 rounds of CTB Cindy
400m run
3 rounds of CTB Cindy
300m run
2 round of CTB Cindy
200m run
1 round of CTB Cindy
Cindy:
5 pull-ups
10 push ups
15 air squats