Warm Up
3 Rounds
6 PVC Dislocates
6 Reverse Hand Spider Lunges
6 Alt T Push Ups
6 Jump Squats
Strength
Push Press/Jerk Complex (30 min)
Footwork prep (unweighted):
3-5 tiptoes to Power Position
3-5 tiptoes to Power Position w/ punch up
Prep:
1×3 Push Press+3 Power Jerk (bar only)
3×2 Push Press+2 Power Jerk working up
Work:
6×2 Push Press+2 Power Jerk at same weight
Core Work
3 Rounds
:45 Weighted Plank
:15 Rest
:45 Side Plank (L)
:15 Rest
:45 L-Sit (accumulate as much time in L sit as possible)
:15 Rest
:45 Side Plank (R)
:15 Rest
