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