27 Oct 2024

A. 5 Minutes of Split Jerk Instruction and Practice + 7 Minutes to build to 60% 1RM

B. Every 2 minutes for 18 minutes (9 Sets): Split Jerk
Sets1-3: 5 reps @ 60-70%
Sets4-6: 3 reps at 70-80%
Sets7-9: 1 rep at 80-90%

C. 3 Sets for Quality:
20s Single Arm Plank Hold (each)
40s Hollow Hold
10 Strict Toes-to-Bar

Score = Heaviest Split Jerk