Jerk Drive
5 Sets of 3 Reps
Aim to build upon last week’s percentages.
Split Jerk5 Sets of 1 Rep
Aim to build upon last week’s percentages.
Tempo Front Squat (in class) 
Every 2:00 
6 sets of 1 Rep
– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel
Loadings are intended to be on the lighter side (around 60%) to dial in positioning under this longer range tempo squat. A technique primer to our following part.
Conditioning“Heartbreak Kid”3 (in class) Rounds: (12min cap)
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders
*Athlete should be able to maintain sets of 5’s on the front squats at chosen weight. Chest to bar are meant to be done in less than 1 minute. Mod is jumping chest to bar. Focus on making contact below collar bone. Mod for DU is 40s of double under attempts.