Wednesday, June 26th

Jerk work: 5×2 of 1 Power Jerk + 1 Split Jerk @ 70-80%

Weightlifting: Even if you chose to power jerk in your 1RM, today is a great day to work on your split and feel the difference in the two movements. We are performing 5×2 of the COMPLEX, meaning one power jerk, one split jerk, rack (if needed), and repeat.

4RFT 8 Shuttle Runs 25′ 5 Bar Muscle Ups | 10 C2B | 10 Pull Ups Or Ring Rows 30 DU/60 SU 10 Push Press 115/85 | 95/65 | 75/55

Workout – we want this workout to be able ot performed unbroken for the most part, but for muscle ups if we need to complete singles ensure that we complete this in no more than 90s or drop reps. We should be using the shuttle run as our recovery.