Split Jerk 8×1
Athletes with an established 1RM jerk should start at 82.5%. Athletes without an established 1RM should start at a weight they could comfortably triple with good mechanics. Add weight by feel, but the task today is to complete 8 good sets, not to hit a max.
21-15-9 For Time:
Wall Ball, 20#/14# to 10’/9′
Power Snatch, 75#/55#
Wall Ball: Athlete should be able to complete each round unbroken. Scale load/height/reps accordingly.
Power Snatch: Athlete should be able to complete each round in no more than three sets with short rest. Scale load accordingly. Scale movement to dumbbell power snatch, alternating.
1) EMOM 15, alternating:
a) 10 Landmine Rows, left
b) 10 Landmine Rows, right
c) 10 Hip Extensions
On both movements, use submaximal weight and focus on controlling eccentric.
Landmine Row: Pause at both ends. Full protraction at bottom, full retraction at top.
Hip Extension: If you don’t have GHDs, substitute barbell good morning with light-to-moderate weight.
1) Push Up to Plank, 4 x :45sec