130717

Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

Workout of the Day
Every 6 minutes, for a total of 30 minutes (5 sets), complete the following for time:
Row 500 Meters
25 Wall Ball Shots