6.9.17

A. Jerk Balance (Video)
3 Sets of 3 – Empty Barbell
3 Sets of 3 – Light Load (<50% 1RM)

B.) Tall Jerk (Video)
3 x 3 Empty Barbell
3 x 3 Light Load (<50% 1RM)

C.) Split Jerk
7 Sets of 3, building in weight.
Set #1 – 3 Reps @ 50% of 1RM Split Jerk
Set #2 – 3 Reps @ 55% of 1RM Split Jerk
Set #3 – 3 Reps @ 60% of 1RM Split Jerk
Set #4 – 3 Reps @ 65% of 1RM Split Jerk
Set #5 – 3 Reps @ 70% of 1RM Split Jerk
Set #6 – 3 Reps @ 70% of 1RM Split Jerk
Set #7 – 3 Reps @ 70% of 1RM Split Jerk

For time:

21 Dumbbell Hang Squat Cleans 20/15kg
21 Kipping Handstand Pushups
600 Meter Run
15 Dumbbell Hang Squat Cleans 20/15kg
15 Kipping Handstand Pushups
600 Meter Run
9 Dumbbell Hang Squat Cleans 20/15kg
9 Kipping Handstand Pushups
600 Meter Run