MOBILITY & WARM UP

EMOM 5′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 5′
:30 Single Unders
:30 Alternate Lunges

SKILLS & SPECIFIC WARM UP
Push Jerk

Push Jerk
3 Sets x 3-5 Reps (Building up in weight)

1 Round
3 Push Jerks (Starting weight)
:20 Jump Rope
5 Box Step-ups

CONDITIONING

“HEAVYDAY SURPRISE”*

FOR LOAD
5-5-5-3-3-3-2-2
Push Jerk

Perform 50 double unders and 10 box
step-ups #60/50 after each set of push
jerks. Rest 90 sec between set