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