HAPPY BIRTHDAY ANJALI
Build to a Heavy 7 reps of a Bear Complex
1 Squat Clean Thruster
1 Back Squat
1 Push Press
23 min Cap
Work up to a Heavy Split Jerk
Today is all about barbell endurance. You have to move with good form and efficiency to do well on this workout. You may rest in between sets of course, but you’re building to heavy 7 reps of the complex. This will a lot of time under tension and will definitely feel like cardio.
After you finish, move to a rack or jerk blocks and start working up to a heavy for the day of a Split Jerk. Try to split lower than you ever have on these in order to exaggerate the movement and prevent you from doing baby splits in the future.
Foam Roll lats and thighs. You will be using those again tomorrow.