Strength: Split Jerk
*With a barbell in the jerk rack position, bend the knees to bring the hips straight down (NO TORSO LEAN) and quickly reverse to drive the bar up as you push yourself underneath, catching with locked arms in a lunge position.
Work Sets (from the Ground, percentages based on max Push Jerk):
50% x 3
60% x 3
70% x 3
80% x 3
Conditioning:
300m Run
21-18-15-12-9-6
Double Unders
Push-Ups
300m Run
Cool Down:
Toes to Bar x 25 (as strict as possible)
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