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Warmup
3:00 blow flow
then
2rds:
:45 T-Spine Can Opener
12 Quadruped thoracic Rotations
12 Cat Cows
10 Slow Shoulder Circles
10 SplitJerk footwork drill 5 e/s
Upper Body Primer
3 Sets
10 DB Lateral Raises
10 DB Strict Presses
Split Jerks
Jerks (split or power)
5X1
Work on speed. Build up to a challenging weight.
Conditioning:
For time
10-1
Push Jerks (135/95) (115/80) (95/65)
Pull ups
Intent: Intensity level: Moderate to high. Anaerobic capacity. Constant work, middle range duration. Moderate to light weight weight. Descending ladder to ensure quality work remains consistent. Classic upper body push and pull.