Mobilize, then:

CS activation
20 cal bike
20 cal row

and finish with…

Unweighted Barbell
Strict Press x 5 reps
Push-Press x 5 reps
Power Jerk x 5 reps
Split Jerk x 5 reps


Three sets of:
Press in Split Jerk Position x 3-5 reps
Rest as needed

and then …

Eight sets of:
Jerk x 2 reps with a 2 second pause in the dip and a 2 second pause in your receiving position
Rest 60-90 seconds

Work between 60-65% of 1-RM

Take 20 minutes to build to today’s 1-RM Dead-stop front squat

C. Just one round for time:
Row 500 Meters
100 Double-Unders
50/40 cal ski erg