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)
