June 20, 2024 – Performance 

Warm-Up | Performance
Draw out jerk footwork:

Jerk warm-up with empty barbell

Three sets of:
Split Press x 5 reps
Rest 60 seconds

Followed by . . .

Three sets of:
Split Jerk x 5 reps with a 3-second pause in the dip and a 3-second pause in the catch
Rest 60 seconds

Followed by . . .

Three sets of:
Split Jerk x 3 reps (build in weight)
Rest 60 seconds

Followed by . . .

Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds

Then…

A.
Every 90 seconds, for 3 minutes (2 sets):
Behind the Neck Press in Split x 5 reps

B.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

C.
Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.