GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 rounds 20 work/10 rest
Double Unders
Air Squats
Then
10 PVC Pass Throughs
10 PVC Around the World
30 PVC Lat Stretch
STRENGTH/SKILL
10-30 minutes
Jerk (any style) (8 X 2 @80-85%)
* 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 90 seconds
* continue to use the same jerk style you have been using this month
* continue to use the same jerk style you have been using this month
METABOLIC CONDITIONING
30-55 minutes
Metcon (Time)
4 Rounds
Every 5 minutes
200 meter run
12 Shoulder to Overhead (115/75) (Masters 55)
200 meter run
12 Overhead Squats
* score is time to complete last round
ACCESSORY
100 Banded Pushdowns
100 Banded Pullaparts
100 Banded Pullaparts