Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Pause Jerk
Performance:
5×3 Across 60-65%
**3 sec pause in dip
Fitness:
5×3 Across RPE 6
**3 sec pause in dip
Part 2 – Conditioning:
“The Admiral”
Performance:
3 Rounds
20 Burpee Pull Up
20 Front Squat 155/105
20 Box Jump 24/20
Fitness:
3 Rounds
20 Push up Progression
20 Pull Up Progression
20 Front Squat RPE 7
20 Box Jump AHAP
