Warm-Up/Mobility
Joints
100-200-200-100 meter run – rest 30 seconds
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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)
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Strength/Skill
Take 3 minutes to draw out your footwork and do 10 jump and lands
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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
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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
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Metcon
Every 5 minutes, for 20 minutes, complete:
400 Meter Run
Pull-Ups x 10/15
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Accessory Work
3×5 1 leg crossing toes to Bar