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