Warm-up:

In ten minutes:

With an empty barbell, grab as many quality sets as possible. Do not add weight to barbell:

10 On-toe-split Jerks, alternating feet

10 Banded Jerk dips (3 sec pause at bottom of dip)

WL:

1) Split Jerk 65x5x3

Strength/Skill:

2A) 3X12 Strict HSPU (if first set UB, add deficit. Athlete must be able to get at least 6 UB, if not, reduce ROM), OR 3X12 Strict Press

2B) BS: 65x2x3

Conditioning:

3) For reps:

10 minute AMRAP:

5 Kipping HSPU

10 Pistols

15 Pull-ups

rest 2 minutes

10 minute AMRAP:

5 Pull-ups

10 Push-ups

15 Air-squats

Extra work:

1) 3X5 OHS

2) Go to NE Pool and swim for 20-30 minutes, or go on a run with HR at or below 140-150 BPM for 20-30 minutes.

1A) Internal rotation bridge

1B) Iso plank

2) 20x Croc breath