Cash in: 2×400 on 3:00 minutes

Cash out: 3×10 GHD Sit ups

Basic

Every minute, on the 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 sets for max reps of:

• 60 seconds of Push Press
• 60 seconds of Box Jumps or Step-Ups
• 60 seconds of Rest

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 sets for max reps of:

• 60 seconds of Push Press (155/105 lbs)
• 60 seconds of Box Jumps (24/20″)
• 60 seconds of Rest