Mobilize, then:
Skill-Based Movement Primer
Three sets for quality:
20/15 Calorie Row
4 Toes-to-Rings
6Baby Butterfly Pull-Ups
30 Seconds Nose to Wall Handstand Hold (get as close to the wall as possible)
Rest 60 seconds
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Push or Split Jerk
Use jerk blocks if possible and build over the course of the five sets.
C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
D.
Every 10 minutes, for 30 minutes (3 sets) for times:
20/15 Calorie Assault Bike
10 Burpee Box Jump-Overs (24/20″)
20 Toes-to-Bar
30 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)
400 Meter Run