Thursday 10.12.17

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PERFORMANCE
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side **Reinforce Elbow Position for Jerk**
Strict Press x 3 reps **Reinforce Bar Path**
Dip Hold x 3 reps **Reinforce Vertical Torso**
Push Press w/ pause in Dip x 3 reps  **Reinforce Hip Extension**
Split Jerk w/ pause in Dip x 3 reps **Reinforce Catch Position of Jerk**
B. Split Jerk w/ pause in Dip of first rep – 15 minutes to build to Heavy Double
C. “Can or Can’t”
Teams of 2 alternate Every 30 seconds
12 minutes Assault Bike for Max Cals
FITNESS
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side **Reinforce Elbow Position for Jerk**
Strict Press x 3 reps **Reinforce Bar Path**
Dip Hold x 3 reps **Reinforce Vertical Torso**
Push Press w/ pause in Dip x 3 reps  **Reinforce Hip Extension**
Split Jerk w/ pause in Dip x 3 reps **Reinforce Catch Position of Jerk**
B. Four Sets:
Push Press w/ pause in dip of first rep only x 3 reps **Build to Heavy Triple**
rest 10-15 seconds
Single Leg Romanian Deadlift x 4-8/leg
rest 10-15 seconds
Single Leg Plank x 20-30 seconds / side
rest 60-90 seconds
C.  “Can or Can’t”
Teams of 2 alternate Every 30 seconds
12 minutes Assault Bike for Max Cals