Tuesday, September 6, 2022

Front Squat
(Fitness)
Build to a Moderate to Heavy 3 Reps

(Comp)
Build to a Heavy Single

Jerk
5 Sets
Pause Jerk + Pause Jerk + Jerk
First Jerk = Pause in Dip and Catch
Second Jerk = Pause in Catch

(Start at 50% or 5/10 RPE and Build over 5 Sets)

Accessory
4 Rounds
8/8 Front Foot Front Rack Split Squat
(0:30 Rest)
10-12 Wallballs for Height (Aim over 9 and 10′ but with ball you usually use)
(0:30 Rest)
0:20 Band Assisted Pogos
(0:30 Rest)
2:00 Bike Flush (Echo or C2)
(0:30 Rest)