• Dynamic Warm Up

Strength:

10 Sets: (Every 2 minutes)

Jerk

• Sets 1-2 – 3 reps
• Sets 3-4 – 2 reps
• Sets 5-6 – 2 reps
• Sets 7-8 – 1 rep
• Sets 9-10 – 1 rep

Skill:

• Wall Ball
• Pull Ups

Rest 1 Minute Then Perform:

B) Tabata Mash Up: (20 Seconds Work, 10 Seconds Rest)

• Double Unders
• Burpee

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

10 Sets: (Every 2 minutes)

Jerk

• Sets 1-2 – 3 reps @ 60%
• Sets 3-4 – 2 reps @ 70%
• Sets 5-6 – 2 reps @ 80%
• Sets 7-8 – 1 rep @ 90-95%
• Sets 9-10 – 1 rep @ 101-105%

Skill:

• Wall Ball
• Pull Ups

Rest 1 Minute Then Perform:

B) Tabata Mash Up: (20 Seconds Work, 10 Seconds Rest)

• Double Unders
• Burpee

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 10 Sets: (Every 2 minutes)

Jerk

• Sets 1-2 – 3 reps @ 60%
• Sets 3-4 – 2 reps @ 70%
• Sets 5-6 – 2 reps @ 80%
• Sets 7-8 – 1 rep @ 90-95%
• Sets 9-10 – 1 rep @ 101-105%

B) 5 Sets: (Every 2 Minutes)

Deadlift

• Set 1 – 8 reps @ 50%
• Set 2 – 6 reps @ 60%
• Set 3 – 4 reps @ 70%
• Set 4 – 2 reps @ 80%
• Set 5 – 2 reps @ 85%

C. 3 Sets: (Every 90 Seconds)

• Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

Skill:

• Odd Minutes: 15 Calorie Row
• Even Minutes: 15 Burpee

• 10 Minutes Mobility