08-18-2021

Warm-up

2 rounds
5 single arm KB/DB press
30 sec handstand hold
2 rounds
5 barbell strict press
5 split stance barbell strict presss
then
2 rounds
5 split jerk footwork drills, no barbell
5 jerk balance, empty bar
3 split jerk, empty bar
*Build into working sets

Mobility

PVC

Strength

Push Jerk – every 1:30 x 6 rounds
2-3 reps @ 70-80%
*2sec pause in the dip AND catch on each rep
Back Squat
4×8
10+ lbs heavier than on 8/4

Conditioning

5 rounds
500m row
200ft Farmers carry (70s/53s)
5 wall walks