Split Jerk (3×10 @ 40-50% of 1 RM)
-The weight should allow you to emphasize explosiveness and speed under the bar.
-Looking to use light enough weight to not tax the shoulders too much.
-Working sets do not have to be level load. (record weight of last set)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
1 STO Barbell Complex, 135/95#
5 Front Squats, 135/95#
10 T2B
15 Jumping Lunges

Complex: 3 Push Press, 2 Push Jerk, 1 Split Jerk

Record the number of rounds and reps completed during the time cap.

Masters 55+(Rx):
Barbell: 95/65#
Regular Lunges

Barbell: 115/85#, 105/75#, 95/65#, or lighter
Decreased ROM T2B, Knees raises, V- Ups
Regular Lunges