Mile High CrossFit – Phil Programming

Push Jerk (3 Sets
perform all reps with bar starting on the floor

PRIMER
3 Sets
3 Squat Jerks
@ very light – wear lifters
1min rest b/t

+

3 Sets
5 TnG Push Jerks @ 60-70%
2min rest b/t
*there should be no pausing b/t reps

)

Split Jerk (5 Sets
1 Split Jerk + :03 pause in dip + :03 pause in catch
@ 70-75%
2min rest b/t

*first week of some Jerk Progressions. Long pauses in the splits so you can really feel your positions. This is more important than how heavy you go here. )

STRICT HSPU (AMRAP – Reps)

EMOM x 6

-5 Strict HSPUs

*let me know how hard/easy it is to keep these unbroken