• Dynamic Warm Up

Strength:

A) 2 Sets: (EMOM)

• Jerk Balance x 3

Immediately followed by…

B1) 5 Sets: (Every 2:30)

• Split Jerk x 2 @ 80-90%

B2) 5 Sets:

• Tire Flip x 3-5

Skill:

• 1000m Row Ea. (Alternate Every 500m)
• 800m Run
• 40 Bench Press Each BW/70% BW

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 2 Sets: (EMOM)

• Jerk Balance x 3

Immediately followed by…

B1) 5 Sets: (Every 2:30)

• Split Jerk x 2 @ 80-90%

B2) 5 Sets:

• Tire Flip x 3-5

Skill:

• 1000m Row Ea. (Alternate Every 500m)
• 800m Run
• 40 Bench Press Each BW/70% BW

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 10 Sets: (Every 90 Seconds)

Split Jerk

• Sets 1-2 – 3 reps @ 60%
• Sets 3-4 – 2 reps @ 70%
• Sets 5-6 – 2 reps @ 80%
• Sets 7-8 – 1 rep @ 85-90%
• Sets 9-10 – 1 rep @ 90-95%

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 @ 90%

C. 6 Sets: (Every 90 seconds)

• Speed Deadlift x 3 @ 75%

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

Skill:

• 2000m Row
• 40 Bench Press BW/70% BW

• 10 Minutes Mobility