Warm Up
3 Rounds
8 Alt Samson Lunges
4 Dolphin Push Ups
8 Reverse Hand Spider Lunges
4 Alt T Push Ups
Strength
Split Jerk (25 min)
Prep:
1×5 strict Press w/ bar
2×3 Push Press working up
3×2 Split Jerk working up
Work:
Split Jerk 6×1 working up to training max
Met Con
5 Rounds (12 Min cap)
12 DB Power Cleans
12 DB Push Jerk
12 DB Front Rack Lunges
Mobility
1 Min OH Band Stretch/side
1 Min Single Leg Flexion/side
