Warmup 3 sets of: 3 press in splitĀ 3 tall jerks 3 split jerks With an empty bar Then, spend 10:00 warming up your split jerk to 70% of your max |
Lift Split Jerk (From the Rack) 15:00 EMOM First 5–70% Middle 5–75% Last 5–80%+ |
Workout Cardio party 3 rounds for time with a 20:00 cap 500/450m row 20 burpees 550 run No rx+. Make it hurt. |
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