A. Split Jerk Balance – 3×5; rest 90-sec (focus on positions and footwork)

B. Jerk Recovery – 5×3; rest 2 minutes (focus on positions and build as able, aim for weights similar to your max split jerk by the 4th and 5th set)

C. Pendlay Row – 4×4-6; rest 2-3 minutes (reset each rep)


Every 4 minutes for 20 minutes
Ski Erg 300/250m
100′ Farmers Carry (tough)

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