21.11.17

Split Jerk Primer
3 Sets of 3 Tall Jerk (Video)
3 Sets of 3 Jerk Balance (Video)
3 Sets of 3 Pausing Jerk Drives (Video)

7 Sets of the Complex:
1 Pausing Split Jerk + 1 Split Jerk (No Pause)

Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 80% of 1RM Clean and Jerk
Set #5-7 – 80% – 90% of 1RM Clean and Jerk

In Teams of 2, AMRAP 16 min:
12/9 Calorie Row
9 Toes to Bar
9 Heavy Wallballs
Partners complete full rounds, with switch.