Warm-Up
Skills
Jerk Progressions:
Jerk Start: With a weight 110% of your max jerk. Hold the bar in the rack position, elbows up. Using the standard dip/drive technique, initiate the jerk but only allow the bar to move upwards for 3-5 centimetres before catching it in the rack position.
Repeat 5 times
Jerk: Perform a single rep split jerk. You can work up to a single rep max lift or you can stay lighter and concentrate on form.
Conditioning
Run 400m/40 push-ups/10 sit-ups
Run 400m/30 push-ups/20 sit-ups
Run 400m/20 Push-Up/30 Sit-ups
Run 400m/10 Push-Up/40 Sit-up
Flexibility and Cool Down
Post time to FK.UK
Have fun!
