Strength
Jerk (30 Min)
Prep:
1×5 Strict Press w/bar
2×2 Push Press+ 2 Power Jerk
2×2 Push press+ 2 Power Jerk+1 Split Jerk
Work:
Jerk 2-2-1-1-1-1-1-1
Work up to training max, if any sets remaining, work singles at ~90% heaviest successful jerk.
May be Power or Split Jerk, arms must lock out in one fluid motion
Met Con (12 Min cap)
30 DB Clean and Jerk (2xDBs) Use DBs equaling ½ heaviest Jerk combined
3 Burpees at the top of every minute (including the first)
