Push Press + Power Jerk + Split Jerk
***3+1+1 = three push press, one power jerk, one split jerk.***
Athletes with an established 1RM split jerk should work between 60%-70%. Athletes without an established 1RM should work with a weight which they could comfortably push press for a set of 5. On all three movements, pause and hold briefly at lockout, reset fully at bottom (do not touch-and-go the dip.)
10 Rounds For Time:
6 Push Ups
Toes-to-Bar: Athlete should be able to complete each round in no more than 30 seconds. Scale repetitions accordingly.
MOD1: Scale Reps accordingly.
MOD2: Hanging straight leg raise, as high as possible.
MOD3: Knee tucks
MOD4: Knee tuck + Toes to KB Handle
1) Paused Back Squat
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.
The pause is a full three count in the bottom. Athletes should not relax/sag into the bottom position, but maintain tension on the quads and pressure on the midfoot. Have athletes partner up and count for each other!
– Barbell Roll Outs x 10-15 (knees on ground)