Thursday, 4 May

WARM UP

PAUSING SPLIT JERK FROM THE SPLIT, 5 X 3

*start from the tall split position, initiate the drive and drop under the bar to receive in a low split position, pause for 3 secs, return to the tall split position

JERK COMPLEX

From the rack, 5 X 1[ push jerk + split jerk], on 3:00. Start at 80% of your 1RM push jerk and build

SINGLE ARM OVERHEAD DUMBBELL LUNGES

5 X 50ft on 1:00, switch hands at the halfway point of each set, RX 70/50lbs Scaled 50/35lbs