Then: Sampson, Lizard stretch, Puppy Dog, PVC's, Burgener Warm-up
Split Jerk 6×2
Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.
3 Rounds For Time:
30/20 Cal Row
20 GHD Sit Ups or 40 AbMat Sit ups
10 Hang Squat Snatch 115/75lbs