Warm Up
3 Rounds
6 Spider lunge w/ reach up
6 Hanging Scap Retractions
6 Squat to Bootstrappers
6 Jump Squats
 
Strength
Jerk Complex (25 Min)
Prep
1×5 Strict Press w/bar
1×2 Push Press+ 2 Power Jerk
2×2 Power Jerk+1 Split Jerk
 
Work:
3×1 Power Jerk+1 Split Jerk
3×1 Split Jerk
Work up in weight as long as technique holds out
 
Met Con
For time (12 Min Cap)
40 DB Push Press (switch hands every 5 reps)
30 Toes to Bar
20 Burpee Box Jumps
10 Bar Muscle Ups
 

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