09-13-2021

Warm-up

2 rounds
5 single KB press right into 50′ overhead walk
     each arm
then
2 rounds
5 barbell strict press
5 split stance barbell strict press
2 rounds
5 split jerk footwork drills
5 jerk balance
3 split jerk (empty bar)

Mobility

PVC
1min banded overhead tricep stretch

Strength

Tall Jerk – 3×2 @30-40%
Jerk balance 3×2 @30-40%
Push Jerk Cycling
EMOM 7min
6 Push Jerks

Conditioning

18min AMRAP
5 clean and jerk (95/65)
10 over the bar burpees
15 Ab-mat sit-ups
20 Air squats