20m to establish 1RM for the day
12 Wall Balls (20/14)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
If you’re experienced with the Split Jerk and you’re feeling good, work up to a heavy 1RM for the day. If you’re new to the movement or you want to focus on technique, keep the weight light.
Choose a weight for the conditioning that you can do basically unbroken. If you have to break up the Hang Power Cleans towards the end of the workout that’s fine, but you should be able to go unbroken at least the first two rounds. Be sure to use your hips to drive the medicine ball towards the wall during the Wall Balls to save your shoulders for the barbell work.