Prep
Equipment Required: Light band, light KB
1) Foam Roll lats x 60s each
2) Biphasic lat stretch x 60s each
3) 3 rounds:
– 3 Upward to Downward Dog w Toe Touch
– 10 Band Pull-aparts
– 10 Single Arm KB Push Press total
4) Split Jerk w. an empty barbell
A.
Split Jerk
1RM in 7 sets. Rest 2:00
– Goal: 5# PR
L1: 7 x 3 Push Jerk working on technique or Strict Press
B.
3 x 10-12. Rest 45s.
– Perform on the floor, not on the bench.
– Take 1 set to build to work weight
C.
3 x 8-10 each. Rest 45s.
– Take 1 set to build to work weight
D.
‘SNAFU’
50 DB Hang Power Clean + Push Press (50/35)
– Goal: TOUGH effort, all-out war. Goal is to finish this sub 5:00
TIME CAP = 10:00
L3: (40/25)
L2: (30/15)
L1: (20/10)