Split Jerk
Warm Up
General
2 Sets
20 Banded press
20 Up-Down
10 BB Press
20 Double unders
3 Inch worms
Jerk Drills
Footwork Drills
-into-
Jerk Drills
Strength
Split Jerk
E2MOM x 6
– 3 @ 75%
– 2 @ 80%
– 1 @ 85%
– 1 @ 85%
– 1 @ 87%
– 1 @ 87%+
Workout
Every 4 minutes x 4
Alternate between amrap 1 & 2
AMRAP 3 minutes
30 Double-unders
12 KBS 24/16 kg
Rest 1 min
AMRAP 3 minutes
8/6 Cal Machine
4 Front Squat 60/40kg
Rest 1 min
Score: Rnds and reps each amrap
SC
KB Swing – 16/12 Kg
Front Squat – 50/35 Kg
Fit
KB Swing (Russian) – 16/12 Kg
Front Squat – Light
Accessory
3 rounds
20 Cal Bike erg damper at 10
14 Jumping Lunges
Rest 90 seconds
Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …
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