• Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

Split Jerk

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

Skill:

• :30 Seconds 10 yrd shuttle run
• :30 Seconds Rest
• :45 Seconds Ring/Stationary Dip
• :15 Seconds Rest
• :30 Seconds Deadlifts (NO TOUCH AND GO BAR MUST RE-SET)
• :30 Seconds Rest
• :45 Seconds DB/KB Shoulder to Overhead 45/30
• :75 Seconds Rest

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

Split Jerk

• Sets 1- 2 – 2 reps @ 65-75%
• Sets 3-4 – 2 reps @ 75-85%
• Sets 5-6 – 1 reps @ 85-90%
• Sets 7-8 – 1 rep @ 90-95%

(Do Not Go Over Percentages)

Skill:

• :30 Seconds 10 yrd shuttle run
• :30 Seconds Rest
• :45 Seconds Ring/Stationary Dip
• :15 Seconds Rest
• :30 Seconds Deadlifts @ 65-75% of 1 RM (NO TOUCH AND GO BAR MUST RE-SET)
• :30 Seconds Rest
• :45 Seconds DB/KB Shoulder to Overhead 45/30
• :75 Seconds Rest

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 10 Sets: (Sets 1-6 Every 90 Seconds, Sets 7-10 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 @ 85-90%
• Sets 9-10 – 1 rep @ 90-95%

B) 6 Sets: (Every 2 minutes)

Deadlift

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

Easing up the loading this week so that you can come back and feel super strong next week.

C) 3 Sets: (Every 2 Minutes)

• Speed Deadlift x 3 reps @ 65%

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

Skill:

• 4 Minutes of Rowing (for meters)
• 3 Minutes of Ring Dips @ 10X1 (pause for one second at full extension)
• 2 Minutes of Shoulder to Overhead 135/95
• Rest 4 minutes

Makethe ring dips legit – elbow fully extended and hold for a count of “one-one thousand”.

• 10 Minutes Mobility