Warm Up
3 Rounds
5 PVC Dislocates
10 Alt Samson Lunges
5 Jump squats
10 Rev Hand spider Lunges
Strength
Jerk Complex (25 min)
Prep:
1×10 strict press w/ bar
2×5 Push Press working up
3x 1 Power Jerk + 1 Split Jerk working up
Work:
6 x 1 Power Jerk +Split Jerk working up
Finisher
Every :45 for 9 Minutes (6 Rounds each)
A) 6 Shoulder to OH at ~65% of heaviest Jerk complex
B) 12 Plate Russian Twists 96/side)
Mobility
1 Min OH Band stretch/side
1 Min Band Trap Stretch/side
