PART 1:

FITNESS/SPORT

Every 2 Minutes for 5 Sets Complete:

1 Power Clean + 2 Pause Split Jerk + 1 Split Jerk + 20-40 UB DUs or
30 sec DU Practice

Start light and add weight accordingly

PART 2:

FITNESS/SPORT

5 Rounds of

40 Sec Walking Lunges Optional with Bumper Plate 45/25
20 Sec Rest
40 Sec Assault Bike
20 Sec Rest
40 Sec TTB or Kipping Knee Ups or Moving Planks or AbMat Situps
20 Sec Rest

or

OLY ACCESSORY OPTION

A. Strict Press
4 Sets of 5 Reps
Work up to weight where you can maintain proper form. Perform all
working sets with that weight.

*Important – all strict press should start exactly the same as your
push press or jerk position in your rack position.

B. Split Jerk off the Rack
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

C. GHD Raises
3 Sets of 10 Reps