08-5-2021

Warm-up

Jerk Warm-up
2x
5 single KB press into 50′ OH walk
     each side
Then
2 rounds
5 barbell strict press
5 split stance barbell strict press
then
2 rounds
5 jerk footwork drills (perfect split)
5 jerk balance
3 split jerk (empty bar)

Mobility

PVC
1min banded shoulder stretch (es)

Strength

Push Jerk – every 1:30 x 6 rounds
3 push jerk @ 65-75%
*2sec pause in dip and 2sec pause
in the catch before recovering

Conditioning

12min AMRAP
3 Thrusters (135/95)
4 lateral over the bar burpees
50 Double unders
    *Pick a heavy weight you can do 3 reps
       unbroken when fresh
    *Scale for DU – work on DU for 1min