DB Push Jerk/KB Swing Form & Technique
4 Sets for total reps of:
1:00 AMRAP DB Push Jerks (30/20)
1:00 AMRAP KB Swing (50/30)
1:00 AMRAP Box Jumps (24/20)
1:00 AMRAP Ab Mat Sit Ups
Rest 4:00 Min.
Strength & Power:
Split Jerk Foot Placement (Drive/Split)
In 20:00 find a heavy single rack jerk (from behind neck)*
3 Sets For Time:
5 Box Jumps (Mid Thigh Height)
10 Halfmoons (25/15) (Start and End on the same side to count 1 Rep)
Topside halfmoons: Perform a halfmoon with a plate and ending with the weight at about hip-height and a slight bend in the knees and hips.
*Focus on footwork and drive