Warm-up:

In ten minutes:

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

A) 10 On-toe-split Jerks, alternating feet

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

WL:

1) Split Jerk 60x5x3

Strength/Skill:

2A) FS: 50x2x3

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

Conditioning:

3) For reps:

Tabata AD

rest 1 minute

Tabata Burpees (135/105)

rest 1 minute

Tabata Toe-to-bar