Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Dislocates
Group…
Bear Crawl Down
Bunny Hops Back
10 Yoga Push ups
High Knees Down
Crab Walks Back
Front rack stretch on the rig
Review the Jerk (non split) and practice footwork
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
18 Weighted Box Step-Ups
12 Alternating Dumbbell Snatches
6 Strict Handstand Push-Ups or L seated DB Press
Performance:
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups
Mobility:
LAX to shoulders and Plantar Fascia
Roll Posterior
Banded Shoulders
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