Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Reverse Hand Spider Lunges
6 Alt T Push Ups
6 Jump Squats
Strength
Jerk Complex (30 min)
Footwork prep (unweighted)
3-5 tiptoes to Power Position
3-5 tiptoes to Split Position
3-5 Dip and pause, extend to tiptoes, drop to Split Position w/ punch up
Prep:
1×2 Power Jerk + 1 Split Jerk (bar only)
3×2 Power Jerk + 1 Split Jerk working up
Work:
6×1 Power Jerk + 1 Split Jerk
Met Con
For time (12 min cap)
18-15-12-9
Pull Ups*
DB Push Press (M:50s/40s/30s, W:35s/25s/20s)
Burpees
*Scale Pull Ups to Jumping or Ring Rows
