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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