at the gym version


1.
Jerks

5 x

2 push presses + 2 push jerks + 2 split jerks

*Push presses will determine the weights for this complex. Focus on getting the same hip extension in the jerks - Like you do in the push presses. Rest 2-3 minutes between sets.

2.
10-1
Bench press
Strict pull up / Horizontal row

*Ten rounds in total. Start with ten reps and reduce one rep every round until 0.

OR

Anywhere version

1.
Single arm jerks
10 rounds (5 for both arms)
5 single arm push press + 5 single arm push jerk + 5 single arm split jerk
1 minute rest between rounds

2.
10-1
Back flies
Front raises
Lateral raises
Single arm bent over row (R)
Single arm bent over row (L)

*Ten rounds in total. Start with ten reps and reduce one rep every round until 0.

Single arm push jerk

Single arm split jerk

Back flies

Front raises

Lateral raises