Fundamentals

1) Lecture: Jerk Series (Push & Split)

2) 5:00 to Find 3RM Push Jerk (from rack)

3) 7:00 to Find 1RM Split Jerk (from rack)

4) 6:00 AMRAP of:

  • 10 Walking Lunges x each leg
  • 10 Pull-Ups
  • 10 Burpees

5) 3 Rounds NFT of:

  • GHR/Razor Curls x 8-10
  • FLR x 30s

Fitness

1) 8:00 of Snatch Position Work (Below Knee, Above Knee, High Hang)
2) 6:00 EMOM using moderate weight and quality form of:

  • Snatch Grip DL x 1
  • Hang Power Snatch x 1
  • 5 Burpees

3) Complete 5 Rounds AFAP of:

  • 30 yard Farmer Walk
  • 5 Wall Walks
  • 5 Burpee Pull-Ups
  • 40 Double-Unders (Scale: 100 Singles)