Mobilize, then:
W/empty barbell:
10 step back lunges
Strict Press x 5 reps
Push-Press x 5 reps
Power Jerk x 5 reps
Split Jerk x 5 reps
A.
Take 5 minutes to draw out your jerk footwork
and then …
Three sets of:
Push Press in Split Jerk Position x 1-2 reps
Rest as needed
and then …
Eight sets of:
Jerk x 1 rep with a 1 second pause in the dip and a 1 second pause in your receiving position
Rest 2 minutes
Work between 70-80% of 1-RM
B.
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat
C.
For time:
50 Calories of Rowing on Concept 2 or Ski Erg
40 Thrusters (95/65 lbs)
30 Bar Facing Burpees Over the Barbell