13.10.17

​3 Sets of 2 Repetitions Pausing Split Jerk (Video)
On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch

Followed by…
Split Jerk – 5 Singles:
Set #1 – 2 Pausing Split Jerks @ 60%
Set #2 – 2 Pausing Split Jerks @ 65%
Set #3 – 2 Pausing Split Jerks @ 70%
Set #4 – 1 Split Jerk @ 75%
Set #5 – 1 Split Jerk @ 80%
Set #6-8 (3 Sets) – 1 Split Jerk @ 85%
All repetitions are taken from the rack.

Back Squats:
10 Repetitions @ 66% of 1RM
8 Repetitions @ 71% of 1RM
6 Repetitions @ 76% of 1RM
8 Repetitions @ 71% of 1RM
10 Repetitions @ 66% of 1RM
Rest 2 min between sets

For time:
21-15-9
Wallballs
Pushups
TC 6 min