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 repsMinutes 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