5 sotts presses with a pvc/empty bar/light kb
1 empty bar/light kb or db round of DT
10 bird dogs
Every :90 for 12 rounds
1 Paused Front Squat
3 second pause or so
The lighter your weight is, the longer your pause should be
Take this from the ground, and jerk it after until you get to your dt weight.
5 Rounds of:
Hang Power Clean
no equipment–15 hamstring curls, 12 box jumps or tuck jumps, and 9 pushups
Rx here is 155/105
Split Jerk and row work
2 split jerks @ 70%
Max bent over rows at same weight. (that should be pretty heavy)
rest as needed to keep the jerks extremely crisp
Every :05 1 box jump.100 rep count.
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