Essentials:
A.
5 Sets
Split Jerk x 10 reps
On the 3min Marks
B.
7 Sets each for Cals
Row x 16 pulls
On the 2:30min Mark
Fitness:
A.
5 Sets
Split Jerk Cluster x 1.1.1 reps
Rest 30 sec between reps
On the 3min Marks
Build to a Heavy final set
B.
7 Sets each for Cals
Row x 16 pulls
On the 2:30min Mark
Performance:
A.
5 Sets
Split Jerk Cluster x 1.1.1 reps
Rest 30 sec between reps
On the 3min Marks
Build to a Heavy final set
B.
7 Sets each for Cals
Row x 16 pulls
On the 2:30min Mark