Warm up
barbell warm up in rack
front rack stretch-alternating elbows
3 slow front squats
3 front squats with 2 sec pause in hole
3 regular speed front squats
3 strict press
3 push press
3 push jerks
3 front squat + push jerk
Strength / Skill
Front squat + Spilt jerk (2+1)
*take 15 minutes to work up in weight
*should not exceed 85% of your push jerk
*from the rack
EMOM 16
8/6 cal bike (10/8)
5 OHS 135/95 (165/105)
10/8 cal row (12/9)
5 Clean & Split Jerk
(one movement per minute)
