10m – Dynamics

10m – Split jerk Coverage

*The focus today is on jerk technique with fatigued legs – not necessary maximal loading.

20m – Establish a heavy:

  • 2 Front Squats + 1 Jerk (from the rack)

5m amrap:

2x Shuttle Sprints (Pull up rig to bay door and back – down and back counts as 1)

15 Hollow Rocks

Remaining Time – Shoulder mobility and stretching.