X-Fit : 13/12/18 - Split Jerk / #12daysofunit - Day 10 / Finisher


Warm Up : 3 Rounds 

(High lighted = novice)


Hanging Pulls x 10 

Hanging Muscle Clean x 10 

Front  Squats x 5

Hanging Power Clean x 5    

Tall Squat Clean x 5 



A.Jerk Com[plex 3 x (3+2+1) - light load 

Push Press + Power Jerk + Split Jerk  


B) #12daysofunit - Day 10 “Lift Off”

Every 30sec x 30 (15min) 

Clean & Jerk x 1 - Pick a load that you can consistently hit, you can increase load any time. 

NO MISSED REPS



C. 5 Rounds 

40 x DU 

20 x Diamond Sit Ups