1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

10 x Single DB Split Stance Strict Press (5 each arm, hold DB on same side as back leg)

10 x Single DB Overhead Lunges (5 each arm/leg)

10 x Single DB Bent Over Rows (5 each arm)

3) Olympic Lifting: Jerk

Alternating Every Minute on the Minute for 8 minutes (4 sets each):

Barbell Split Stance Strict Press x 3 (build in weight as you can)

Barbell Overhead Split Squat x 6 (3 each leg…try to use same weight as on strict press)

—1 minute rest/set-up for next movements—

Every Minute on the Minute for 5 minutes:

Barbell Bent Over Rows x 6 (we did 8 reps last week, increase weight)

4) MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

50 x Double Unders (Fitness: plate hops at 4-8”….one or two stacked 45# rubber plates)

25 x Air Squats

15/12 x Push-ups (Fitness: hands elevated or knees, Sport: Hand Release)