By Amelia Munro
Top Tier CrossFit Columbia – Top Tier Weightlifting Club (Barbell Club)
Shoulder Press Complex (Press + Push Press + Jerk; 5+5+5)
Build to a heavy complex of 5 shoulder press, 5 Push Press, 5 push jerk.
Jerk Dip Squat (4×3; paused 3s; ahap (target 110-115% Jerk 1rm))
With the barbell in front rack, perform a squat to the depth of your jerk.
banded lat pull down (4×8-10; seated)
Metcon (No Measure)
KB Plank Drag
4×10 per side (20 total)
Hold a plank position with KB to one side under your rib cage. Pull KB through underneath you to the opposite side and back.
See picture below.