Friday, January 6th

Strength: Push Jerk 5×3 w/ 1 second pause on dip and redip at 60-70% of 1RM Jerk

Use the pause to gauge depth and positioning. First dip make sure chest is tall, bar completely on chest and not suspended in air, knees out instead of forward with weight into toes. Second dip in receiving positon we want to see where they are receiving and whether they are driving under the bar or not.

Conditioning: Open 20.1 10 rounds for time of: 8 ground-to-overheads, 95/65 | 65/45. 10 bar-facing burpees Time cap: 15 minutes

Open workout thats a cardiovascular grinder. Pick one area to pace, either slow and steady on the burpees or split the 8 G20s for a quick rest.