Heavy Squat Day

(Over Head Squats and Back Rack Jerks)

Dynamic warm up as a class:

Frog Jumps, Burpee Broad Jumps, Squat Jumps, “Leg Over Fence” Drill, etc.

OHS drill (narrow grip)

Intro to Back Rack Jerks; Split and Power

Work up to a heavy 3 rep MAX

3-3-3-3-3-3 OHS

Heavy Single Back Rack Jerks

1-1-1-1-1 BRJ