HEAVY DAY

For max weight:
5-5-4-4-3-3-2-2-1-1
Split jerk
Build up in weight to a 1RM start not to heavy, focus on perfect technique.
1-3 min rest (the heavier the more rest)
30 min for training

FINISHER

RX
For time:
500m Row

Scaled
For time:
400m Row

RX+
All the way all out

BARBELL

8 EMOM, for quality
Squat clean
2x tall jerk
BTN split jerk

16 EMOM, pause
Squat clean, 2s pause at catch
2x split jerk, 2s pause at catch

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