20 min stretch
OR 20 min stength
Split Jerk
Part A (From 0:00-4:00) - Split Jerk Strict Press
3-4 Sets of 3 Reps
Part B (From 4:00-8:00) - Jerk Balance
3-4 Sets of 3 Reps
Part C (From 8:00-12:00) - Pausing Split Jerk (1s in dip)
3-4 Sets of 2 Reps
Part D (From 12:00-20:00) - Split Jerk
On the Minute x 8 - 1 Split Jerk
Optional active recovery
18 min
30/30
kB swings
Burpees o kB
kB reverse lunge
kB leg raises
kB jump squats
kB Box step overs
Comments