March 18, 2015

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Jerk x 1 rep

Build to today’s heavy single.

Three sets for max reps of:
60 seconds of Ground to Overhead (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest

Rest as needed then proceed to accumulate 2 minute supinated GHD flat hold – extend arms above/away from head for extra challenge if needed.