Sat 10/5

Warm up

Box Jump Warm up

Skill (10 minutes)

Jerk Theory, Rack Position,

Strength (20 minutes)

Jerk Press in Place: 35/65 Baseline, 6x4, Can ascend to 75/95

Walking Lunges, On Back, BB: Baseline 55/95 5x8. Can ascend to 115/155 assuming technical breakdown does not occur.


3 Rounds

1.5 min max Calorie Row

rest 1.5 min

1.5 min max Double-unders

rest 30 sec

Cool Down

Foam roll low back

Hamstring Mobility

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