WARM-UP
AMRAP X 3 MINUTES
100 METER RUN
6 EMPTY BARBELL STRICT PRESS
6 AIR SQUATS
6 STRAIGHT LEG SIT-UPS
6 CAT COWS
INTO…
AMRAP X 3 MINUTES
200 METER RUN
6 EMPTY BARBELL PUSH PRESS
6 JUMPING LUNGES
6 V-UPS
5 BROAD JUMPS
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE SPLIT JERK
STRENGTH
3X2 (80-90%)
SPLIT JERK
WORKOUT
AMRAP X 20 MINUTES
100M RUN
5 SHOULDER TO OVERHEAD (155/115)
200 METER RUN
10 SHOULDER TO OVERHEAD (135/105)
400 METER RUN
15 SHOULDER TO OVERHEAD (115/85)
600 METER RUN
20 SHOULDER TO OVERHEAD (95/65)
800 METER RUN
25 SHOULDER TO OVERHEAD (65/45)
