Warm Up
Up and back high knees
Up and back butt kicks
Up and back toy soldiers
Up and back lunge with a twist
Then 2x
8 EB strict press
8 EB hang squat clean
10 push ups
5 Pull Up

Mobility
Foam Roll Thoracic Spine, Quads, IT Bands
Lax ball in shoulder

Strength
E2MO2M for 6 minutes
Jerk (push or split) - 3 reps, increasing weight each set

E2MO2M for 10 minutes
1 x Clean and Jerk Complex (Lift off to knees, squat clean, hang squat clean, jerk)

3x3 Push Press @ 80-85%

3 Super sets w/ 45 second rest in between each
Single arm DB rows (3x8 reps per side)
Bent over rear delt flyes (3x8 reps)

Conditioning
For Time:
20 Back Squats (135/85)
100 Double Unders
15 Back Squats (155/110)
75 Double Unders
10 Back Squats (185/135)
50 Double Unders

Comment