Warm Up
Strict Press + Push Press + Push Jerk + Split Jerk
5 sets of 1+1+1+1
start with the bar —> Heavy
Reach a challenging set over 5 sets
A.
Paused Split Jerk
4x3 Reps @ 70% of Paused Split Jerk
Pause for 3 secs in your dip
B.
Push Jerk
3x3 Reps @ 70% of Push Jerk
C. Accessory
DB Single Arm Row + HR Push ups
4 sets (10+10)