GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2 sets with empty barbell
8 Hang Muscle Clean
8 Shoulder Press
8 Bent-over Rows
10 Band Pull-aparts
5 Jerks
* Rest 30-60s between sets
WEIGHTLIFTING STRENGTH
10-35 minutes
Jerk (any style) (3-3-2-1-1-1)
* work up to a heavy set of 1
* if you are not proficient in the Jerk, you will work in sets of 3, focusing on technique
* record type and weight used as an additional performance
* if you are not proficient in the Jerk, you will work in sets of 3, focusing on technique
* record type and weight used as an additional performance
* rest 1:30 between sets
Bent Over Row (3 X 8)
* Rest 60 seconds between sets
METABOLIC CONDITIONING
35-50 minutes
5 Rounds
15 Box Jumps (24/20)
12 Shoulder to Overhead @50% (115/75)
9 Toes to Bar
* 12 Minute Cap
ACCESSORY
50-100 Band Pressdowns
50-100 Band Pull Aparts
50-100 Band Pull Aparts
* superset 10-15 reps until you reach the goal