Specific Barbell Prep (From the Rack)
3 Sets: Adding Loads
2 Pause Dip and Drive
1 Pause Dip and Split Jerk w/3 sec Pause in Catch
1 Split Jerk
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Then Build to working weights in sets of 1-2 reps at a time
Split Jerk
Every 2:00 x 6 Sets
Set 1: 3 Split Jerk
Set 2: 3 Split Jerk
Set 3: 2 Split Jerk
Set 4: 2 Split Jerk
Set 5: 2 Split Jerk
Set 6: 2 Split Jerk
Starting @ 60% on Set 1 (3 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 6.
Modifications:
Adjust to Push Jerk / Push Press / or Even Strict Press if needed
Conditioning
For Rounds + Reps
12:00 AMRAP
2-4-6-8-10
DB Hang Clean and Press
Strict Pull-Ups
Shuttle Runs
Shuttle Run = 8/8m
Goal: 5+ Rounds,
RPE: 8-8.5/10
Stimulus: Gymnastics Endurance / Upper Body Pushing and Pulling
Primary Objective: Manage the volume as the ladder climbs. The sets feel small early and compound quickly. Athletes who move efficiently and stay tight will protect their pulling capacity on the strict pull-ups.
Secondary Objective: Keep the strict pull-ups unbroken in the early rounds. As the ladder climbs into sets of 6, 8, and 10 reps, planned breaks are smarter than failed reps. The shuttle run is more of a short reset for the arms. Use it.
