Split jerk tech
In 10 minutes, build to a heavy set of 1 front squat + 1 split jerk
Dip clean + Split jerk:
3 sets of 3+1,
3 sets of 2+1,
3 sets of 1+1
Push press, 3 sets of 5 reps, heavy across RPE7-8 (2-3 RiR)
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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