PART I:  WARMUP

3 Rounds (40″ On/20″ Off)
40″ Push-up + Shoulder Tap
30″ Pop Squat
60″ Wall Sit

Rest 1 Minute

PART II:  CONDITIONING 

10 Rounds for Time:
3 Power Cleans 155/105
15 Wall Balls 20/14
30 Double-unders

Time Cap = 15 Minutes

PART III:  STRETCH


OLYMPIC WORKOUT

PART I –  Every Two Minutes for Six Minutes (3 Sets)

1 Pause Jerk Dip + 1 Push Press + 1 Push Jerk + 1 Split Jerk
*The intent of this complex is to develop a consistently strong and balanced dip and drive.


PART II –  Every Two Minutes for Eight Minutes (4 Sets):

1 Behind the Neck Split Jerk + 1 Split Jerk @ 60 – 65% 1 RM Jerk Across All Sets
**The intent of this complex is to improve your drive under the bar.
**Focus on speed


PART III – Every 2:30 for 12:30 Minutes (5 Sets)

3 Front Squat + 1 Split Jerk w/ 1″ Pause in Receiving Position @ 70% of 1 RM Jerk and Building to 90 – 95% of 1 RM
***Practice jerking with fatigued legs.