Wednesday, 8/19

Warm-Up
2 Rounds of
10 Lunge & Twist
8 Reverse Hand Spider Lunges
6 Pillar-to-Plank
4 Push-Up to Side Star
2 Wall Walk

then,

1 x 8-10 alternating Drop to Split Jerk

Strength – Jerk Complex (30min)
Prep
1 x 4 Dip Squat + 4 Push Press (bar); then,
1 x 4 Dip Squat + 4 Power Jerk (lt weight); then,
1 x 4 Dip Squat + 4 alt Split Jerk (alt sides; lt to mod weight).
– work towards 55% of max Jerk

Work
6 sets of

2 Power Jerk + 2 alt. Split Jerk (1/side)

– do not exceed 70% (do not work to failure)
– if max effort jerk is unknown, work up to following options: M@85-135lbs; W@50-63

Met-Con
3 rounds of 2min AMRAP + 2min REST
9 DB Push Press
6 Burpee