Mobilize, then:
Two sets of:
Assault Bike x 30 seconds
Lateral lunges x 10 each side
Barbell Press (empty bar) x 10 reps
A.
Take 5 minutes to draw out your jerk footwork
and then …
Three sets of:
Press in Split Jerk Position x 2-3 reps
Rest as needed
and then …
Six sets of:
Jerk x 1 rep with a 2 second pause in the dip and a 2 second pause in your receiving position
Rest 2 minutes
Work between 70-75% of 1-RM
B.
For total time: (40 minute timecap)
5 rounds:
5 deadlifts 275/185
10 Dumbell thrusters 50/35
15/10 cal assault bike
At the 15:00 min mark (whether finished with above or not), do:
5 rounds:
10 burpee box jumps
15 wall-balls
20 dubs + 8 T2B
*scale as needed, this is not easy!