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Thursday

Fitness
Push Jerk (5 sets x 3 reps)
Use to build to a heavy 3 rep. Should not reach failure. Tech is key
Rest 90 sec
+
13.4 (AMRAP – Rounds and Reps)
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Performance
Split Jerk (1 RM )
In 20 mins find 1 RM
+
13.4 (AMRAP – Rounds and Reps)
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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