A) Warm-up
With a barbell:
– 5 Thrusters
– 5 Push Press
– 5 Rows
*Add weight
– 3 Push Jerk
– 3 Split Jerk *
Add some weight and put barbell in rack
– 3 Jerk. Athlete choice of Style.
B) Activation
2 Sets of:
15-20 Banded Pull-aparts
15-20 Banded Pushdowns
10s Foam Roll Lats each
C) Strength
Jerk: 1RM. Rest 2:00
– Beginner: Push Press, 6 x 3, adding weight if form permits
– Any Style Jerk permitted
D) Conditioning
For time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Wallballs (20, 14)
L2: (30s of DU attempts per set) (14, 10)
L1: (Single Unders) (10, 8)
10:00 Cap
E) Extra Credit
1-Arm DB Rows: 3 x 15 ea. Rest 60s.