FRIDAY

For Load

A. Primer

3 sets of:

1 Jerk Drive

1 Push press

2 Pause Split Jerks

@ 1:30

B. 6×2 Split Jerks

@2:00

We are doing to break down the Jerk and allow adequate time we often don’t get to practise each lift. Use the primer before to focus on each position and don’t go too heavy. Then use the main lift to put into practice what you focused on in the primer

14 min AMRAP

At 0:00 and then every 2:00 mins perform 50m farmers carry,

Then in remaining time AMRAP

10 Deadlifts 84/55

3 Wall Walks

Get your heart rate up and also blow out the cobwebs. Farmers weight should allow continual walk, no break, scale the all walks as required. Again if you’re doing Murph and want to sandbag it, all good.