Warm up
2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks
Jerks & Overhead Strength
A - Push jerks
5x2, building to a heavy set of 2 push jerks for the day in 5 sets.
B - Split jerks
4x2, 80-85% of 1RM
Conditioning
For time:
15-12-9-6-3 reps of:
Power cleans 115/80 lbs
Push jerks 115/80 lbs
Box jumps over 24/20 in
Time cap: 14 min
EVF360
Part A
18 min to perform 4-5 rounds of:
8 half kneeling single arm DB presses per side
16 seated med ball vertical throws (for height)
100 ft. double DB overhead carries
100 ft. med ball broad jumps
Part B
For time:
15-12-9-6-3 reps of:
Double DB power cleans 50/35 lbs
Double DB push jerks 50/35 lbs
Box jumps over 24/20 in
Time cap: 14 min