MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk – buil in 10 min first attempt

CONDITIONING
“SPLIT JERK”

Every 3 min per 21 min
3-2-2-2-1-1-1
Split Jerk