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) Snatch Grip Deadlift: 3 x 5 (increase weight each set)
2) 12:00 AMRAP of:

  • 10 Hand Release Push-Ups
  • 10 Sit-Ups
  • 30sec Side Plank/side
  • 10 Walking Lunges