Equipment

- Barbell and plates

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Notes for today:

Beginner-level athletes should choose a weight they can push jerk with solid mechanics rather than focusing on the percentage of their body weight.
Maintaining sound mechanics across the many reps will be priority.  
Even for the air squats; athletes will want to control the speed of their reps

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Warm-Up

2 rounds

250m Jog
12 x Lunge + Knee Drive
10 x Prisoner Vertical Jump (hands behind head, elbows out)
10 x Straight Legs Sit-Up
5 x Roll to Stand + Squat
12 each x ITAW