1.4.19 Friday

PERFORMANCE/ FITNESS
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 20s
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps
B. Power Jerk + Split Jerk (1+1) x Every 90 seconds x 8 sets (12 minutes)
Minutes 1 – 3 x 3 reps
Minutes 4 – 6 x 2 reps
Minutes 7 – 8 x 1 rep
C. Three Sets:
Banded Hammer Curl x 12-15 reps
Bench Dip x 10-15 reps
D. “M.J.”
Ten Rounds for time:
8 Dumbbell Shoulder to Overhead
12 Box Jump over 24/20”
E. Decompression

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