Strength
a) Split Jerk – 5×1 @ 85-90%
—Work technique & speed under the bar
b) Shoulder Press – 3×5 (Heavy)
Conditioning
For Time
21 Push Jerk 155/105lb
Row 800m
15 Push Jerk 155/105lb
Row 500m
9 Push Jerk 155/105lb
Row 300m
Midline
3×12 GHD Sit-ups (Tempo) or 3×20 Weighted Sit-ups
WOD Notes: Use 60% of 1RM overhead. Push Jerks are preferred but you may push press if necessary. Rows should be at a controlled fast pace except last one is all out!