Skill Based Warm-Up

3 Sets @ Easy Pace:

  • 5 KB or Bar Press, 3sec pressing up tempo
  • 4-6 Strict Pullups or Ring Rows
  • 4-6 Strict Ring Dips or Push-Ups


  • 5-1 Push Press
  • 5-1 Power Jerk
  • 5-1 Press in Split
  • 5-1 Tall Jerk
  • 5-1 Split Jerk

NOTES: - Start with a very light weight for 5 reps. Each set, add a little bit of weight and subtract one rep.
Tall Jerk: Stand with the bar in your front rack, and on your toes. With no leg drive, move your feet to the split and punch the bar overhead. Your focus is footwork and timing. Aim for a relatively short, tall split, with the back foot moving less than the front, and making contact with the ground first. The elbows should lock out just as the front foot hits the ground.


  • Jerk 3-3-3, 3x3

NOTES: - Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets.


4 Rounds For Time:

  • 15 Chest-to-Bar Pullups
  • 15 Hand Release Pushups
  • Row 500m



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