Start with a mobility circuit or light barbell complex. Today we’ll start with front squats from the rack and then jerks to follow. Start with 50% of your clean and jerk max and go 5 front squats and 5 jerks,
Then go to 60% for 4 fs then 4 jerks, 3 fs and 3 jerks at 65% next we’ll go to 2 fs and 2 jerks at 70 to 75 % do 3 sets of 2 reps.
Clean high pulls at 65% for 3 sets of 3 reps, work up to 70 or 75%
Our finisher will be 10 kb swings with 40kg, 10 big wheel roll-outs and 2 40 yard sprints with a 60lb sled. Let’s go 3 rounds. Work hard to become better. This work out was inspired by Jim Schmitz and it was designed to improve jerk power and our ability to focus when tired. You only get what you put in!