Mobilize, then:
Plank with foreword reach x10
Plank with lateral reach x10
Plank with forward touch x10
Plank with lateral touch x 10
Empty barbell
5x each:
Press
Push press
Jerk
A.
Every 2 minutes, for 10 minutes (5 sets) of:
30-40 Double Unders
6 Power Jerks @ 60-70% of 1-RM Jerk*
*Pause 1 full second overhead every rep
Pick up the bar immeditely after the double unders. Your shoulders will be slightly fatigued but this will force you to focus on using your legs. Punch yourself under the bar and receive it in a solid lockout position.
B.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
C.
3 sets for time:
3/2 rope climbs
25 wall-balls
15/12 cals on ski erg
* rest :90sec between