09-28-2021

Warm-up

2 rounds
5 Single KB press right into 100′ overhead walk
Then
2 rounds
5 barbell strict press
5 split stance barbell strict press
Then
2 rounds
5 jerk footwork drills, no barbell
5 jerk balance
3 split jerk (empty bar)

Mobility

PVC
1 min global overhead extension

Strength

Tall Jerk
3×2 @30-40%
Jerk Balance
3×2 @30-40%
Push Jerk cycling
EMOM x 7min
7-8 reps at the same weight as 9/13

Conditioning

50-30-20 reps for time
Thrusters (65/45)
Pull-ups