Wednesday, 9/23

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 (25min)
Prep:
3 rds of
1 x 4 Dip Squat + 4 Push Press (bar)
1 x 4 Dip Squat + 4 Power Jerk (lt weight)
1 x 4 Dip Squat + 4 alt Split Jerk (alt sides; lt to mod weight)
– work towards 55% of max Jerk

Work:
6 sets, up to 75% of max jerk, of

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

– do not exceed 75% (do not work to failure)
– if max effort jerk is unknown, work up to following options: M@105-155lbs; W@55-73

Met-Con
10min ladder of
2 Alt. Single Arm DB S2OH (1/side) + 2 Alt. Single Arm DB Rows (1/side);
10 Russian Twist (10 total, 5/side);
4 Alt. Single Arm DB S2OH (2/side) + 4 Alt. Single Arm DB Rows (2/side);
10 Russian Twist (10 total, 5/side);
6 + 6, then 10 Russian Twist;
8 + 8, then 10 RT;
Etc.