Dungeness & Octopi

Strength/Skill

Split Jerk Footwork

-Chalk feet jumping and landing positions
-Perform 10 perfect reps without any weight
-Perform 5-10 reps with bar or light weight

Then,

Complete 4 Sets of:

High Hang Clean + Jerk x 3 @ 60-65% (Base the 1RM off your lowest between the clean & the Jerk)

---

Accessory

Complete 3 sets, not for time:

Alternating DB Box Step Downs x 10 Reps
Banded Pull-Aparts X 30 Reps
Banded Hamstring Curl X 25 Reps
Banded Tricep Extensions x 25 Reps