Saturday, 8/20

Warm-Up
3 Rounds of
5 PVC Dislocates
10 Alt Samson Lunges
5 Dolphin Push-Ups
10 Alt Dead Bugs

Skill – Jerk Footwork (8 Min)
1 x 4 drop to Power Jerk Position;
1 x 6 drop from Power Jerk width to Split (Alternate Legs in split);
1 x 6 drop from Pulling Stance to Split (Alternate Legs in split)

Strength – Jerk Complex (25 Min)
Prep:
1 x 10 Strict Press w/ bar;
2 x 3 Push Press working up in weight;
2 x 2 Power Jerk + 2 Split Jerks (1/side) working up in weight

Work:
6 x 1 Power Jerk + 2 Split Jerks (1/side)

Partner Met-Con (12 min cap)
5 Rounds per person of:

5 Bastards
5 Hang Power Cleans (M:155/135/95/75, W:103/93/63/45)
5 Shoulder to OH

– Partners alternate complete rounds