Barbell Club : 03/05/18 - W.4 / S.8

A1) Overhead Jerk Warm up

Tall Jerk + 

Strict Press in Split Position: 

3x(3+3). 

Into

A2) Behind the Neck Split Jerk x 3,2,2,1,1.1 - build up to heavy no missed reps

 

B) Clean & Power Jerk 2 x (2+2), 3 x (1+1) 

C) C&J 4×1  - Start at the weight you ended with on the complex and move up in weight each set.

D) Clean Pulls - 3x3 @ 100%

E) Midline - 1 Rounds

50 x Weighted Sit ups 

60sec x L-Sit on rings or hanging from bar  (accumulating is fine)

20 x Reverse Hypers. Pause at the top for 3 seconds and squeeze glutes