Strength
1a) Performance: Push Press 2RM, then heavy single split jerk for the day
Fitness: 3×5 Press Linear Progression, then do single split jerks in time remaining, add weight if form is good
1b) 3x Max Effort Chinese Dumbbell Rows AHAP (aim for 8-15 reps)
Conditioning
21-15-9
- Shoulder to overhead (95/65)
- Burpees over the bar*
*If you are training for upcoming SuperFit events, habituate hand release on this movement
RX+: 135/95