Warm Up – 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x KB Goblet Squat
5x Band Good Morning
4x Spider Man Lunge Hold 2s

Press/Jerk Warm up

empty bar
A) 3 sets: 5 Strict Press + 3 Push Press

B) 3 sets: 3 Push Jerk

C) 3 sets: 3 Split Jerk Balance

D) 3 sets: Tall Split Jerk w/ 2s pause in catch

Jerk Work

A) E130MOM5: 3 dip + 1 Split Jerk w/ 3s pause in catch
55-60% Split Jerk/Very Light

B) E130MOM3: 3x 3s paused dip Split Jerk
65-70% Split Jerk/Light to Moderate

C) E130MOM3: 2 Split jerk
70-75% Split Jerk/Moderate

Front Squat

E2:00MOM3
2x 5s tempo front squat + 1 Front Squat
75% Front Squat/Moderate