Programming Preview: Week of 6/18
June 17, 2018
Tuesday, 6/19
June 18, 2018

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

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