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Sunny day rowing

Skill
SPLIT JERK STRICT PRESS
3x3

This is a new measure, so we’re going to use this as your baseline. You’ll be finding a solid 3-rep weight here. We don’t want to go for a max effort, but try to push yourself a little.

JERK BALANCE
3x3
Another new measure. This is more about foot positioning than the weight you have overhead. Pay attention to consistency on foot placement.

SPLIT JERK
Heavy Single
Use the above learned steps to complete a successful heavy single. Again, this is not for a 1RM, but we do want you to push yourself a little.

MetCon

AMRAP 9
6 Strict Pull-Ups
9 Front Squats (135/95)

Scale: 115/80

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