Split Jerk
6 Sets [Building To Heavy]:
2 Split Jerks
*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 83% (237LB)
"GoofballS"
AMRAP 20:
6 Wallballs 20 / 14 lb to 10/9ft.
5 burpee box jumps 24/20
4 Power Cleans 135 / 95 lb
Partner 1 works
While partner 2 is in a plank hold.
If partner two stops the Plank Hold partner one must stop.
Then switch.
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a