In 8 sets or less build to a heavy Jerk
then…
WOD:
For Max Reps:
3 Minutes of Box Jumps
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of Thrusters
Endurance Workouts for Week:
SI: Tempo Run Ladder: Rest 15 seconds between
60 sec at 180 BPM
45 sec at 190 BPM
30 sec at 200 BPM
15 sec at 210 BPM
30 sec at 200 BPM
45 sec at 190 BPM
60 sec at 180 BPM
LI: 6×600 meters Rest 90 seconds between each
T/TT: 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort