5 min AMRAP
20 DU/SU
6 KB Windmills/side
8 Jump Squats


Front Rack Mobility Drills
Perform Each at 30-40 Seconds Per side
1 – Internal Rotator Stretch with PVC Pipe – Start Position
2 – Internal Rotator Stretch with PVC Pipe – Finish Position
3 – Internal Rotator Stretch with PVC Pipe – Contract/Relax
Then HAM Drill
Spider Stretch to Hip Drop (senior picture) on both sides, Frog Stretch, 10 steps Duck Walk


Review of the Split Jerk
During the pause in the catch position ensure that:
– Bodyweight is evenly distributed through both legs
– The shoulders are open and pressing up strong through the bar
– The bar is in line with the shoulders and hips


Under a 16 min clock, working from the rig or blocks
5 X 3 Split Jerk with a 2 sec pause in the “catch” position
P – Build across sets to 80-85% of 1RM Split Jerk
L – Build across sets to 70-80% of 1RM Split Jerk
F – Build across sets to a moderately challenging weight with emphasis on technique


12 min AMRAP
100m farmer carry
20/15 cal on the bike or rower
8 DB Push Press
P – 32kg/24kg, 50/35
L – 24kg/16kg, 40/25
F – 16kh/12kg, 30/15


Level 1: 3 sets of 15 Sit-ups
Level 2: 3 sets of 25 Sit-ups
Rest up to 2 min between sets