GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
– 5 Thrusters
– 5 Push Press
– 5 Rows
– 3 Push Jerk
– 3 Split Jerk
*add weight after first round
STRENGTH/SKILL
Jerk (any style) (1RM)
* 2 minute rest between heavy attempts
* beginners push press 6 X 3 adding weight as form permits
* record jerk type and weight used as an additional performance
* beginners push press 6 X 3 adding weight as form permits
* record jerk type and weight used as an additional performance
METABOLIC CONDITIONING
Metcon (Time)
50-40-30-20-10
Double Unders
Air Squats
* 10:00 Cap
* scale DUs to 150/120/90/60/30 singles
Double Unders
Air Squats
* 10:00 Cap
* scale DUs to 150/120/90/60/30 singles
ACCESSORY
1-Arm DB Rows: 3 x 15 ea. Rest 60s.