Row 500m or AirDyne for 2 minutes at conversaton pace
Shoulder Prep from the board
Spend 5 minutes reviewing the Jerk
Jerk(Split or Push)
warm up with 5×3
Then in 5 sets find your 3 rep max.
3 pull ups
5 box jumps
10 Kettle Bell swings
rest 1 minute
Start at an EASY RELAXED pace for round 1. The goal is to make each round faster than the previous.
Shoulders overhead with band 2min/arm
hand behind back 2min/arm