Cash In: 100 jumping jacks + 50 mountain climbers

Cash Out: 45 sec side planks x 3 rounds each side

 

Basic

Every minute, for 18 minutes:

  • Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
  • Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
  • Minute 3 – Seated Strict Press x 8 reps @ 2011

Three rounds for time of:

  • 10 Dumbbell Push Presses
  • 10 Box Step-Overs with Dumbbells
  • 10 Strict Pull-Ups

 

Performance

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):

  • Jerk x 1 rep

Build to today’s heavy single.

 

Three rounds for time of:

  • 15 Push Press (135/95 lbs)
  • 15 Strict Pull-Ups
  • 30 Double-Unders