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

Cardio:

• Run 4×200 on 2 minutes