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
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