Warm Up – 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s
Jerk Warm Up
A) 3 sets: 5 Strict Press in Split w/ empty bar
B) 3 sets: 3 Split Jerk Balance w/ empty bar
C) 3 sets: 3 Paused Split Jerk (2s in dip & 2s in catch) w/ empty bar
Jerk Work
A) E130MOM5: 3x 3s Tempo Split Jerk
60% Split Jerk/Light
B) E130MOM5: 2 Jerk Drive + 1 Split Jerk w/2s pause in catch
65-70% Split Jerk/Light to Moderate
OHS Warm Up
3 sets: 3 Snatch Balance w/ 2s pause in bottom + 2 OHS w/ empty bar
OHS Max
E2:00MOM6
Build into a heavy single OHS
Athlete can perform a single snatch/snatch balance/Snatch-Grip Push Press/BTN Split Jerk to get into position of OHS.