Tuesday, 9/6/16

Warm-Up
3 Rounds
5 PVC Dislocates
10 Alt Samson Lunges
5 Band Pull Apart Complex
10 Alt Dead Bugs

Jerk Footwork drills (5 Min)
1×4 drop to Power jerk Position
1×6 drop to Split (Alternate Legs in split)

Jerk Complex (30 Min)
Prep:
1×10 Strict Press w/ bar
2×3 Push Press working up
3×1 Push Press+ 1 Power Jerk+ 1 Split Jerk working up

Work: 6×1 Push Press +1 Power Jerk+ 1 Split Jerk

— (can work up, but should be relatively close in weight)

Finisher
5 Rounds
:20 Side Plank L
:10 Rest
20 Side Plank R
:10 Rest
:20 Hollow Rocks
:10 Rest
:20 Windshield Wipers
:10 Rest