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 70x3, 75x3, 80x3, 85x3

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) For time:

150 Double-unders

50 Deadlift (135/95)

40 Toe-to-bar

30 Burpees

20 Power CJ (135/95)

10 Muscle-ups (ring or bar)

Competition:

1) 5X5 OHS, AHAP

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

Postural Restoration:

1A) internal rotation bridge

1B) iso plank

2) 20X Croc breath