Warm Up
3 Rounds
6 Reverse Hand Spider Lunges
6 Alt T Push Ups
6 Plank to Squat
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:
2×2 Push Press + 1 Split Jerk
2×1 Push Press + 1 Split Jerk
Work:
5×1 Split Jerk
Met Con
For time (12 min cap)
15 Burpees
30 Single DB Push Press (M:70/55/40, W:50/35/25)- switch hands every 5 reps
15 Burpees
60 Alt DB Snatch
15 Burpees
30 Single DB Push Press (M:70/55/40, W:50/35/25)- switch hands every 5 reps
15 Burpees
