Wednesday, 9/11

Warm Up

3 Rounds

6 Spider lunge w/ reach up

6 Dolphin Push Ups

6 Squat to Bootstrappers

6 Jump Squats

Strength

Jerk Complex (25 Min)

Prep: 

1×5 Strict Press w/bar

1×2 Push Press+ 2 Power Jerk

2×2 Power Jerk+1 Split Jerk

Work:

2×1 Power Jerk+1 Split Jerk

4×1 Split Jerk

Work up in weight as long as technique holds out

Core Work

4 Rounds

:45 Side Plank (L)

:15 Rest

:45 Side Plank (R)

:15 Rest

:45 L-Sit (accumulate as much as possible in time)

:15 Rest