6 Apr 17

Warm up 250 row

10 Push Ups 20 Band Pull apart 20 Banded Good Mornings 10 GHD's Jerk Warm Up

With a Barbell-

In your Split Jerk Stance..

Strict Press x 5 Push Press x 5 3 Rounds

then

Tall Jerk x 5 Jerk Balance x 5 3 Rounds

Olympic Lifting -

A. Build to a Heavy Split Jerk

B. Back Squat - 5 x 5 @ Tempo: 32x1 (Build each set)

Gymnastics

C1. 5 x 5 Ring Swings : Make Sure these are small and tight, no break in form / rest 1:00 C2. Top of Ring Holds 5 x Max holds / Rest 2:00 Make sure to try and turn the rings out.

Conditioning 7 Thrusters @ 75/55 7 Burpees 7 Pull Ups Rest 1:00 x 10