L1) 1) Jerks 4x5
2) 15 Hand Release Push-up
30 Calorie Row
15 Hand Release Push-ups
L2) 1) Build to a Heavy Split Jerk
2) 15 Handstand Push-ups
900m Run or 60 Calorie Row (whatever the choice on Tuesday, do the other)
15 Handstand Push-ups
Comp) 1) Split Jerk Strict Press - 3x3
Split Jerk the bar overhead, then preform 3 strict presses while your feet remain in the "split catch" position. This is a new skill load should be kept light.
2) 1RM Split Jerk
3) EMOM x 5: 4-8 Unbroken Strict HSPU
Row 75 Calories
EMOM x 5: 4-8 Unbroken Strict HSPU
-Pick a number you can hold for all 10 rounds. I'd rather choose a number too low than begin failing reps.