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
2x 3-5 tiptoes to Power Position w/ punch up
Prep:
1×3 Push Press + 3 Power Jerk (bar only)
2×2 Push Press + 2 Power Jerk working up
2×1 Push Press + 1 Power Jerk working up
Work:
5×1 Push Press + 1 Power Jerk at same weight
Met Con
EMOM 10 Minutes (5x each)
A) 3-5 Single DB Push Press/side, AHAP
B) 15 Band Pull Aparts
