07102019

9
Jul

07102019

Cycle 2, Week 2, Day 3

Warm-up:
Banded Glute Activation (20 steps in all directions)
then,
Split Jerk Skill Work:
3 x 5 Empty Bar Jerk from a Lunge
3 x 5 Pause Split Jerks (1st set empty bar, then lightly add weight next 2 sets), Pausing in the initial dip and in the receiving (lunge) position

Strength:
Split Jerk
6 x 3 @ 70 – 80% of 1RM

Met-Con:
6 RFC
30 sec Sprint Bike, Row, or Ski
– 2:00 Rest –

Extra Work:
Every 5′ for 20′
400m Run
20 Burpee Box Jump Overs (24/20″)