11/05/2021

RX / INTERMEDIATE

6 Sets for Load:

2 Push Jerks + 1 Split Jerk

BEGINNER

6 Sets for Load:

4 Push Jerks + 2 Split Jerks

COOLDOWN

SKILL WORK AND OPTIONAL STRETCHING

• Maintain unbroken sets on the skill work.

• Rest 1:00 between sets and movements as needed. • Increase weight if desired.

3 Sets:

12 DB Floor Presses

12 DB Bent Over Rows

2 Sets:

:30 Doorway Shoulder Stretch / Side

:30 Banded Arm Stretch / Side

MOVEMENT SCALING OPTIONS

Push Jerk | Loading, Strict Press, Push Press, Single-Arm DB Options

Split Jerk | Loading, Strict Press, Push Press, Single-Arm DB Options