Freitag

20181221

Emanuel / Saskia

Warm-Up
1 Round
– 500 M Row
– 10 Zombie Walks
– 10 Groiners with a Pushup
– 10 Single Leg Glute Bridges e/s
Partner Warm-Up *Synchronized
– 20 AirSquats
– 20 OH Walking Lunges
– 15 Burpee Broad Jumps
Split Jerk Instructions
* Step out to Receiving Position of Split Jerk
* Jump and Land to the Split Jerk Position
* Barbell Shoulder Press from Receiving Position of the Jerk
* Split Jerk
Skill / Strength
Split Jerk
– Rest 3:30 Min between Sets
– All Sets should be at the athletes 80-85% of 1 RM
– Split jerk 3-3-3-3-3-3-3 reps
Cool-Down
1 Round – Cash Out
– 1 Min Hollow Body Hold
– 90 Sec Weighted Plank (Partner-up)