Monday Aug 01

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 

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