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