07-22-2021

Warm-up

400m run
2 rounds
5 single arm KB press, right into 50ft overhead
     walk, each arm
Then
2 rounds
5 Barbell strict press
5 split stance barbell strict press
then
2 rounds
5 split jerk footwork drills, no barbell
5 jerk balance
3 split jerk (empty bar)

Mobility

PVC
1min banded overhead stretch
1min dynamic couch stretch each side

Strength

Push Jerk
Every 1:30 x 6 rounds
3 reps @ 60-70%

Conditioning

5 min AMRAP
Max reps squat clean & jerk at 3 rep weight above
Rest 5 min
5 min AMRAP
Max reps box jumps (30/24)