Jerk Press
-Work our way to a Heavy single
Warmup
20s Handstand Hold
20s Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses
5 Empty Barbell Push Jerks
Every 2min:
5 Push Jerks @ Light Weight
4 Push Jerks @ Moderate Weight
...Keep climbing until you are ready to attempt your heavy single.
Work out
3rounds
6 mins AMRAP
5 total snatches BB(95/65) 6 total DB(50/35)
4 total OH lunges / (DB's single arm)
10/7 machines
6 box jumps (24/20)
*4 min rest
245#
9 +3 BB95#