STRENGTH

15 min to Build to a Heavy Split Jerk

AEROBIC CAPACITY

4k Run or Row

2 laps of 1.1 mile loop plus 200m

Focus for the split jerk is landing with locked arms. Treat each jerk as if it is a weightlifting competition. Any pressing out means it is a “no go.” Let the technique dictate the weight.

Aerobic capacity is built by maintaining a pace at your aerobic threshold. Pick a pace that is on the edge of comfortable/uncomfortable and hang out there. If you have a garmin/ apple watch, they will tell you the heart rate zone you’re aiming for (low end of threshold). This run will help with recovery!