A
Split Jerk Prep
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
B
Split Jerk
A.
Every 90 Seconds, for 3 minutes (2 sets): Behind the Neck Press in Split x 5 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk w/ 2second pause in dip & 2second pause in catch x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%
C
BLOOD PUMPIN’
3 RNDS for max calories/reps:
60 seconds Max Echo Bike
60 seconds Max Air Squats Rest
60 seconds
*Score = Cals + Reps
