WARM-UP
1) 250m Ski
2) Barbell Pull Over
3) Split Jerk Footwork (draw footwork)
4) Split Jerk Bar Warm-Up
- OH Press, 5 reps
- Push Press, 5 reps
- Dip Squat + BH Split Jerk (1+1) X5 reps (**3s pause in split)
SKILL/STRENGTH DAY: BH Split Jerk, work up to a 1RM of the day
ACTIVE MOBILITY
1) Barbell Pec Smash w/Rear Delt Tack & Floss
2) Banded Pec & Front Rack Stretch
3) Anterior Shin Smash
4) Anterior Ankle Mobilization
WOD: Perform a 15-minute EMOM with the following sequence:
MIN 1: 3 BH Split Jerks w/2s Pause in Split (Use 80-85% of 1RM of the day)
MIN 2: 2 BH Split Jerks w/2s Pause in Split
MIN 3: 1 BH Split Jerk w/2s Pause in Split
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: KB Carry Gauntlet (unbroken OH/Rack/Farmer Carry, 60ft each), 3-4 sets R/L
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)