Power Jerk 3RM
3 Rounds For Time:
10 Shoulder-to-Overhead, 135#/85#
Row: For athletes likely to row slower than a 2:20/500m split, scale distance to 400m to maintain intensity.
Shoulder-to-Overhead: Athlete should be able to complete each round in no more than two sets. Scale load accordingly.
Overhead Squat 2RM
1) Side Plank Hip Ups, 4×12-15/side
2) Split Squat Banded Rotations, 4×10/side