Warm up
3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses
Split Jerks
Part A
Tall jerks - 3x3 (light weight) - focus on footwork
Part B
Split jerk - 3x5 at 60%-70% of C&J 1RM
Part C
Press in split - 3x5 per stance, building to a heavy set
Conditioning
For time:
10-9-8-...-2-1 single DB box steps up 24/20 in, 50/35 lbs
100-90-80-...-20-10 double unders
Time cap: 17 min
EVF360
Part A
5 supersets:
10 tempo DB bench presses 3030
10 tempo ring rows 3030
Note: Build up on weight throughout, but the load should allow you to maintain the tempo on the bench presses. Tempo is 3 sec down, 3 sec ascent.
Time cap: 18 min
Part B
For time:
10-9-8-...-2-1 single DB box steps up 24/20 in, 50/35 lbs
100-90-80-...-20-10 double unders
Time cap: 17 min