Cash in…2x 400 90 seconds rest

Basics:

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 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 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 Ground to Overhead (155/105 lbs)
• 60 seconds of Box Jumps (24/20″)
• 60 seconds of Rest

Tabata

• 20 seconds of Hollow Rocks or Holds
• Rest 10 seconds