Split Jerk
Warm Up
2 Sets
300 m Row
10m Bear Crawl
3 Sets
5/5 Single leg assisted squat
5 Pike pull on rower
5 BTN Push Press
5 Pause Jerk
Strength
Split Jerk
3 Rounds
7 @ 70%
5 @ 72.5%
3 @ 75%+
Rest 2 min between rounds
Workout
RX+
5 Rounds
20/16 Cal Echo
10 Devils Press 22.5/15
RX
5 Rounds
20/16 Cal Bike
10 Devils Press 22.5/15
SC
5 Rounds
20/16 Cal C2
10 Devils Press 15/12.5
Fit
5 Rounds
20/16 Cal C2
10 Devils Press 12.5/10
Extras
Engine Building
500 Cal on Bike
Accessory Work
8 x 4 Depth Jump + Box Jump
8 x 5 Pendley Row
Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …
A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …
Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …