Specific Warm-Up:
3-4 sets:
3 split jerks
Work up to starting workout load.
WOD:
For load:
Split jerk
3-3-3-1-1-1-1
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
Every 5:00 for 7 sets:
30 alternating plank shoulder taps
9 dumbbell push presses
7 dumbbell push jerks
5 dumbbell split jerks
– Use two dumbbells.
Movement scaling options:
Split jerk: Load, push jerk, dumbbell options
Cool down:
1 round:
1:00 shoulder lacrosse ball smash/side
1:00 hamstring stretch/leg