Thursday, July 14th 2016

Warm-Up:

Walking Lunge + Pass Through x 20m

Tricep Stretch + Side Bend

Chicken Thieves – 4 x 10m w/ light kettlebells/dumbbells

 

Movement Prep:

Split Jerk Footwork Practice

2 Sets w/ Empty Barbell

Jerk Dip x 5

Push Press x 5

Tall Jerk x 5

 

Strength:

Split Jerk – 1, 1, 1, 1, 1, 1, 1

 

Conditioning:

3 x Row 500m for Time

*3:00 Active rest between intervals.

*Aim for each interval to be within 10-15 seconds of PR 500m Row time.