Friday January 4th, 2019

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 

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