Wednesday
Strength
Jerk 5 x 2
This can be push jerk or split jerk, whichever allows for heavier loading. These will be taken from the racks. Build in load across sets starting at 80-85% if 1RM is known. If athlete does not have technique to go heavy then focus on quality doubles for 15 minutes.
Conditioning
7 Rounds For Time;
7 HSPU
7 Thrusters
7 Cal bike/Row
Level 3- 95/65
Level 2- 75/55
Level 1- A weight that allows for unbroken thrusters through at least the first 4 rounds. After that no more than 2 sets.
*This workout should not be a grind. Pick scales that allow you to focus on quickly transitioning between movements and not wasting time resting in between. 15 Minute Time Cap