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:
3×1 Power Jerk + 1 Split Jerk working up
4×1 Split Jerk at same weight as heaviest PJ/SJ complex
Met Con
6 Rounds for time (12 Min cap)
12 Alt DB Snatches (M:50/40, W:35/25)
36 Double Unders (scale to 72 Single Skips)
