Cash inโฆ2x 400 90 seconds rest
Basics:
Every minute, for 18 minutes:
- Minute 1 โ 2 Turkish Get-Ups (alternate arms, perform slow and controlled โ each rep should take close to 10 seconds or more)
- Minute 2 โ Single-Leg Deadlift x 6 reps each leg @ 2011
- Minute 3 โ Seated Strict Press x 8 reps @ 2011
Three sets for max reps of:
- 60 seconds of Kettlebell Swings
- 60 seconds of Goblet Squats
- 60 seconds of Rest
Tabata:
- 20 seconds of Hollow Rocks or Holds
- Rest 10 seconds
Performance
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills… Followed immediately byโฆ
Every two minutes, for 10 minutes (5 sets):
- Jerk x 1 rep
- Build to todayโs heavy single.
Three sets for max reps of:
- 60 seconds of Ground to Overhead (155/105 lbs)
- 60 seconds of Box Jumps (24/20โณ)
- 60 seconds of Rest
Tabata
- 20 seconds of Hollow Rocks or Holds
- Rest 10 seconds