08-30-2021

Warm-up

2 rounds

5 single KB press into 50′ overhead carry

Then

2 rounds

5 barbell strict press

5 split stance barbell strict press

then

2 rounds

5 split jerk footwork drill

5 jerk balance

3 split jerk (empty bar)

Mobility

PVC

1min Oly wall squat

Strength

Push Jerk

EMOM 8min

2 Push jerk @ 70-80%

*2sec pause in the dip AND catch

Back Squat – Every 1:30

5×6 @ 10-15lbs heavier than 8/18

Conditioning

3 rounds

400m run

10 Pull-ups

20 Push-ups

*Time Cap – 12 min