Training for Friday

Warm-up: Joint Mobility/Dynamic


Work up to a Heavy Split Jerk in 12 Minutes

*You may take the bar from a rack or off of blocks


Take 45-50% of your Max Jerk for the day and perform the following:

4 Rounds

10 S2OH @ above listed %
10 Ring Dips
10 Power Cleans @ above listed %

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)