MOBILITY & WARM UP

AMRAP 10:
20 Jumping Jack
5 Single Arm DB Strict Press / Side
10 mt Bear Crawl
10 Shoulder Taps (Push-up Position)

SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk

Sets 1 & 2
3 Push Jerks + 3 Split Jerks (empty barbell)
Sets 3 & 4
2 Push Jerks + 2 Split Jerks
Sets 5 & 6
2 Push Jerks + 1 Split Jerk

build in weight untill first attempt in 8 minutes

CONDITIONING
“SPLIT JERK”

Every 3 min per 7 Rounds
3 Split Jerk

COOL DOWN & SKILL WORK

In a 10 Min time cap
Accumulate 50 CrossBody Toes To Bar