Workout of the day

Jerks (week 5 / 6)

5 Sets: EMOM

Sets: 1 - 3: 2 Push-jerks @ 75%
Sets: 4 - 5: 2 Push-jerks @ 80%

4 Sets: E2MOM

1 Push-Jerk or 1 Split jerk @ 85%

* If you don't have a 1 RM, start with a light / mod weight & build
through each set to finish AHAFA

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4-Rounds for time:

20 Bent leg Sit-ups
10 DB Deficit Push-ups
5 Devils-press
10 DB front-rack reverse lunges

DB-Weights:

L1: #20/30
L2: #30/40
L3:d #35/50

-15 min Cap

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3 Sets:

6 / 6 External shoulder rotation
8-12 Z-Press (light)
45 sec side plank (per side)