Warm Up
15minute clock – Rounds NFT…
5x ea way KB 'round the world' 16/12kg
5x ea way single arm KB Swing
5x KB tricep/pullover combo
10x banded hammer curl
5x wide push ups
5x ea way Russian Twist with KB
5x push ups
5x 1/2 Turkish Get Up
5x diamond push ups
5x ea way glute bridge, single leg, with kb hold
Keep moving, focus as the movement
A. Split Jerk Recovery
Split Jerk Recovery
Refinement of the Split Jerk recovery
working with minimal weight from the catch position to standing
front foot, bar/body position(s)
ensuring balance maintained through whole recovery movementScoring: Not Scored
B. Jerk Balance (overhead)
Jerk Balance (overhead)
Very light weightScoring: Not Scored
C. Jerk Balance (front rack)
Jerk Balance (front rack)
add weightScoring: Not Scored
