WARM UP – MOBILITY
Cat-cows, bird-dogs, down dog
5 mins Banded shoulder warmups & stretches
BB Split jerk tech
SPLIT JERK X 5
15 mins to work technique / build to a medium-heavy set of 5 Split Jerks
– Focus on consistency in your footwork, and committing to getting under the bar and landing each rep fully locked out — no press-outs.
5 Rounds for time:
5 DB squat cleans 2 x 50/35lb
10 DB shoulder to overhead
– Goal is for DB’s to come from outside of legs on cleans, but inside is ok especially if mobility is an issue. One head of each DB touches the ground at the bottom.
3 Super sets:
12-15 Supinated DB front delt raises
12-15 SA bent over DB or KB rows /side
200′ Heavy farmers carry
– rest 60-90 secs –