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Double Jerk

in Fitness

Workout of the Day

A. Work to a heavy 2 rep TnG power jerk (5 sets)

B. Sets 1,3,5
200m run
:15 max thrusters 95/65
:15 max muscle ups or ring dips or ring push ups or push ups
Sets 2,4,6
400m
:30 max front squat 95/65
:30 max C2B or pull ups or ring rows
**rest :60 after each set

Competition

AM

Shuttle Sprints (25m Cones)
100m Run

X 20 Sets
REST: 1min

PM

A) Hang Snatch + TnG Snatch

Build
6 Sets

B) Snatch DL @ 100% A

4 X 2

C) Back Squt

3 X 6

D) T2B 10.10.10.10.10 rest :45

E) 4 Rds:
10 OHS (155)
50 DU
15 C2B