Warm up
2 rounds:
5/side KB halo
5/side KB sots press
5/side KB thrusters
5 gorilla jumps
Jerks & Overhead Strength
A - Push jerks
5x3, building to a heavy set of 3 push jerks for the day in 5 sets.
B - Split jerks
4x1, 80-85% of 1RM
Conditioning
For time:
400m run
21 push presses 115/75 lbs
21 pull-ups
400m run
15 push presses 115/75 lbs
15 pull-ups
400m run
9 push presses 115/75 lbs
9 pull-ups
Time cap: 15 min
EVF360
Part A
20 min to perform 4-5 rounds fo load and quality:
10 bent over DB rear delt flyes
10 seated DB presses
10 alternating plate overhead jumping lunges
5 KB Turkish situps per side
Part B
For time:
400m run
21 double DB push presses 50/35 lbs
21 pull-ups
400m run
15 double DB push presses 50/35 lbs
15 pull-ups
400m run
9 double DB push presses 50/35 lbs
9 pull-ups
Time cap: 15 min