Warm-up:

In ten minutes:

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

6 x 1 On-toe-split Jerk + 1 Knee-to-floor + 3 sec pause in split + 1 recovery, alternating feet

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

WL:

1) Split Jerk 75x2, 80x2, 85x2, 90x2, 85x2

Strength/Skill:

2A) 4X12 strict HSPU (if first set UB, add deficit. Athlete must be able to get at least 6 UB, if not, reduce ROM)

2B) BS: 70x2x3

Conditioning:

3) 3 rounds for time:

10 Clean and Jerks (135/95)

Run 400m

Extra work:

Strength:

1) 5X5 OHS, AHAP

Aerobic Capacity:

2) Go to NE Pool and swim for 20-30 minutes, or go on a run or bike ride with HR at or below 140-150 BPM (you will be walking) for 20-30 minutes

Postural restoration:

1A) Internal rotation bridge x 3 each leg

1B) Iso plank x 5 breaths

2) Croc breath x 20 breaths