Warm-Up/Mobility
Joints
100-200-200-100 meter run – rest 30 seconds
Two sets of:
Med Ball Hamstring Curls x 5 reps
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)
Strength/Skill
Take 3 minutes to draw out your footwork and do 10 jump and lands
And then . . .
Three sets of:
Jerk Balance x 3 reps
*This is for techinique work. No need to load up heavy, just focus on proper footwork as well as body position
Every 2 minutes, for 10 minutes, complete (5 sets):
Concentric Behind the Neck Jerk x 2 reps
*Keep the load light and work on proper drive and landing position
Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics
Metcon
Every 5 minutes, for 20 minutes, complete:
400 Meter Run
Pull-Ups x 10/15
Accessory Work
3×5 1 leg crossing toes to Bar