14 Apr 2025

A. 5 Minutes of Split Jerk Instruction and Practice

B. Every 2 minutes for 18 minutes (9 Sets): Split Jerk

Wave 1:
3x 70%
2 x 75%
1 x 80%

Wave 2:
3 x 75%
2 x 80%
1 x 85%

Wave 3:
3 x 80%
2 x 85%
1 x 90%

C. AMRAP 12 Minutes
100m DB Suitcase Carry
7 Single DB Push Jerks (right arm)
7 Single DB Push Jerks (left arm)

RX DB = 50/35

D. Recovery
Accumulate 30 Reach, Roll, and Lift

Scores = Heaviest SJ; Part C Rounds + Reps (RX or DB)