Warm Up
3 Rounds
4 Alt T Push Ups
8 Band Pull Aparts
4 Inchworm in Place
8 Alt Dead Bugs
EMOM 8 Min (4 Rounds each)
A) 10-20 Alt Shoulder Taps
B) 5 Prone Plate Retract and Press
Strength
Split Jerk (30 min)
Prep:
1×5 strict press w/ bar
2×3 Push Press working up
3×2 Split Jerk working up
Work:
Split Jerk 4×1 working up, then 4×1 Split Jerk at same weight at or just below max
Mobility
1 Min OH Band Stretch/ side
1 Min Single Leg Flexion/side
