Two sets of:
Cross Over Symmetry Victory x 10 reps
Single-Leg Hip Bridges x 10 reps per side (make sure you don’t drop your pelvis to one side)
A.
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6-8 – 1 rep @ 90%+
B.
Deadlift
Set 1 – 5 reps @ 70%
Set 2 – 5 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 rep @ 85%
Rest 2-3 minutes between sets
Please do not sacrifice technique for the percentages. If you feel yourself losing good mechanics then call it for the day.
non-barbell option:
3 sets each of:
8 dumbell push press
20 russian kb swings (heavy)
C.
Every minute, on the minute, for 21 minutes:
Minute 1: Alternating Reverse Lunge x 12 reps
Minute 2: Double-Unders x 20 reps + Chest-to-Bar Pull-Ups x 6 reps
Minute 3: Double-Unders x 20 reps + Push-Ups x 8 reps
immediately into …
Three rounds for time of:
Alternating Reverse Lunge x 12 reps
Double-Unders x 20 reps + Chest-to-Bar Pull-Ups x 6 reps
Double-Unders x 20 reps + Push-Ups x 8 reps
*if time constrained do A+C, or B+C