Warm Up
3 Rounds
6 Band Scarecrow
12 Alt Samson Lunges
6 Hanging Scap Retractions
12 Reverse Hand Spider Lunges
Strength
Jerk Complex (30 Min)
Prep:
1×10 Strict Press w/ bar
1×5 Push Press
3×2 Push Jerks+ 1 Split Jerk working up
Work:
6x 1 Push Jerk+1 Split Jerk
Met Con
:6 Rounds
20 Max Pull Ups
:10 Rest
:20 DB Push Press (use 50% of weight in heaviest jerk complex)
:10 Rest
:20 V-Ups
:10 Rest
Mobility
1 Min OH Band stretch/side
1 Min Single Leg Flexion/side
Pull Up Scaling Options:
Jumping Pull Ups
Ring Rows
