Split Jerk:
3 x @50%
2 x @55%
1 x @60%
2 x @55%
2 x @60%
1 x @65%

Push Jerk:
3 x @50%
2 x @55%
1 x @60%
2 x @55%
2 x @60%
1 x @65%

Tempo = 3 second descent, 2 second pause in bottom, 3 second ascent, 1 second pause at top)

*5 sets of 3 at 65% or less.
**This should not exceed 65% of 1RM Back Squat
***Trend towards going too light and hitting the tempo over going too heavy

Rx+:
50 Air Squats
25 Dumbbell Snatches (65/45)
50 Air Squats
-rest 1:1-
50 Pistols
50 Dumbbell Snatches (50/35)
50 Pistols

TARGET SCORE
Target Time each set: 4 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: SPRINT. This workout should be one where you are able to hold onto big sets with minimal rest. The workload is intentionally low as a scheduled deload week.

How it should Feel: With the short time domain and big, fast sets, you will likely be out of breath with some muscle fatigue.

WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Workout 1 should be a weight that you can do quick singles or touch n go sets of 3-4+ at a time. Set up with purpose and use all the hip drive to keep the movement fluid.

Air Squats: Fast and furious is the goal here! Unbroken is ideal.

Pistols: We don’t do these as often so aim to use these for some intentional practice.