Warm Up
3 Rounds
4 Alt T Push Ups
20’ Bear Crawl
4 Rolling Split Straddles
20’ Walking Lunge & Twist
EMOM 12 Min (6 Rounds each)
A) 15 Reps: 3/6/9 HSPU+ remainder in Jump Squats*
B) 15 Hollow Rocks
Strength
Split Jerk (30 min)
Prep:
1×5 Strict Press w/ bar
2×1 Push Press working up
2×1 Push Press+ 1 Power Jerk working up
2×1 Push Press+ 1 Power Jerk+ 1 Split Jerk working up
Work:
5×1 Push Press+ 1 Power Jerk+ 1 Split Jerk working up at same weight
Mobility
1 Min OH Band Stretch/ side
1 Min Band Trap Stretch/side
*Scale HSPU to:
Find most challenging option that falls within 3-6 rep range:
– Push Up on floor
– Pike Push Up on floor
– Pike Push up feet on Box
– HSPU 1-2 Ab Mats, hands on floor
– HSPU 1 Ab Mat, hands on plates (or use large mats- NOT yoga mat)
– HSPU Deficit
