Strength
1.) Split Jerk- 1@85, 3@90, 1@95% of 1rm.
2.) Bench Press- 12-10-8-6-6-8-10-15
Metabolic Conditioning
Jackie
Row 1000
50 Thrusters
30 Pull Ups (efficiency if you have 9 months exp.)
Rest 5 minutes ( If you are doing The Open and want more volume then on your own without a coach complete the following.)
5 minute Amrap
10 Box Jumps
15 Deadlift. 155, 115
Accessory: 5x10 Over Head Barbell Tricep Extension. Rest :45 between sets.