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Warm up 

3 rds 

 

Push Jerk , shoulder or neck issues do medial raises, or Dumbbells  
5 Sets of 3 Rep

Split Jerk
5 Sets of 2 Rep alternate legs …shoulder or neck issues do medial raises and jump squats or Dumbbells

 

Tempo split back Squat ….11 seconds under tension, more time under tension
6 sets of 3 Rep per side
– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel

Loading is intended to be on the lighter side to facilitate getting in a lower position under this longer range tempo split squat, try and get the back knee to touch floor

Conditioning
“EVAN”
3 Rounds:
10 Front Squats (225/155)MW
20 banded face pulls
50 Double-Unders/ 100 single unders