Warmup:
3:00 blood flow
3rds
10/10 weighted shoulder circles
10 S/A KB Bottoms up presses
10 Double KB Bent over rows
:30 t-Spine wall stretch
Split Jerk
Jerk Balance w/ PVC
2x10
(From the rack)
Jerks (split or power)
4X3
Work on speed. Build up to a challenging weight.
Conditioning
5 Rounds
10 STOH (135/95) (115/80) (95/65)
50 Double Unders
Intent: Intensity level: Moderate. Anaerobic capacity. Constant work, middle range duration. Moderate weight that should be moved quickly. The DU will provide the cardiovascular response to the loaded barbell.
