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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


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


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)

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