Mobilize, then:
Mobility & Activation
Band Assisted Tricep Stretch x 30 seconds per side
Overhead Barbell Underarm Stretch x 30 seconds per side
followed by …
Two sets of:
Run 200 Meters
Over/Under Hip Drill x 5 reps
Run 200 Meters
PVC Pipe Jump and Land Jerk Drill x 5 reps
(enjoy this old school video of Coach B – drill is at the end)
A.
Perform one set @ 70-75% effort of:
40/30 Calories of Rowing
Handstand Walk
35-49: 100-Foot or 15 Wall Climbs
50-54: 75-Foot or 12 Wall Climbs
55-59: 50-Foot or 9 Wall Climbs
60-64: 25-Foot or 6 Wall Climbs
65+: 15-Foot or 3 Wall Climbs
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
followed by …
Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes
Use jerk blocks if you have them.
C.
Three rounds for time of:
400 Meter Run
35 Air Squats
7 Power Cleans
135/95 lbs