WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Hamstring – Quad – Hips – Clean
STRENGHT
A) Back Squat
Alternate 1 set x5 #75% with 1×1 #80-85-90%
Rest as needed between sets
B) Halting Clean Deadlift
5×5 #75%
*To Power Position with 3 sec pause
CONDITIONING
“JAKIE WENT MAD”
3 Rounds For Time
30 Ring Push Ups
20 Clusters #20
750 Meter Row
Rx bar weight is the same for men and women.
ACCESSORY WORK
Muscle-ups:
7 sets For Max Ring/Bar
Rest :30 between sets
