|marking footwork for jerk works fundamentals of the split jerk!|
Warm Up: 5 minutes on a stationary box (sprint last 30 seconds), then range of motion drills. Next, perform the junk yard dog, then work up to 86% of your 1 RM back squat.
Strength: Back squat - 10 sets x 2 reps @ 86% 1 RM
Work Capacity: 8 rounds - Every 2 minutes, complete the following...
3x box jump (36in/30in)
*If you do not have access to a 36in/30in box, double the reps
Core: 3 rounds - 15x WTD sit ups (45#), 5x good morning (135#/95#), 10x ring push ups