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