Skill: The Jerk - Split or Push

2-3 warm up sets, work up to 50% of your Jerk.

6 min EMOM

5 reps per mins.

Start at 50% of your Push Jerk or 60% of Push Press, and increase weight as necessary. 

 

 

Strength: Back Squat

2-3 sets to warm up to 60%

1 x 5 @ 70%

2 x 3 @ 80%

3 x 2 @ 90%

 

WOD:

4 RFT

200m run

3 cleans 165/110

6 Burpee box jumps 24/20

9 AKBs 70/53

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