11.21.18

Warmup

6 min AMRAP
10 Shuttle Sprints
10 Hollow Rocks
10 Shuttle Sprints
10 Air Squats

Mobility

Joint Mobility/Group Stretch x 6 min

Skill

Review the Push Press, Push Jerk and Split Jerk in a large group with a PVC Pipe or Unloaded Bar

Start with the bracing sequence and get into a solid stacked setup with a bar in the front rack.

Then review the push press, push jerk and split jerk in the following sequence;

– Review the Dip and Drive of the Push Press ensuring all athletes remain braced at all times
– Review the second dip of the Push Jerk
– Move on to review the footwork of the split jerk and the appropriate recovery

Strength

Every 90 seconds for 15 min perform 1 complex of:

Performance/Lifestyle
Hang Power Clean + 3 Push Presses + Hang Power Clean + 2 Push Jerks + Hang Power Clean + 1 Split Jerk

Fitness
Hang Power Clean + 3 Push Presses + Hang Power Clean + 3 Push Jerks

Metcon

40 Seconds on, 20 seconds off alternating movements. Perform 4 rounds.

Ball Slams
Alternating Front Rack Lunges
GHD Sit-ups
Pull-ups

P – 100/70 D-ball Over Shoulder, 135/95
L – 30/20, 115/75
F – 20/15, 95/65, Jumping Pull-ups

Cashout

3 rounds not for time
15-18 Banded Double Leg Hamstring Curls
12 Russian Step Ups Per Leg – approx. 20% BW DB per hand
15 GHD Back Extensions