Warm up: Tabata jump rope/lunges/burpees/sit ups
-20 seconds on, 10 off
-Rotate through each station x3 (6 minutes)
Mobility: Banded wrist/shoulder
Strength: Jerk Work
Multiple Variation Jerk Behind the Neck + Jerk Building to Max in sets of 2x2 (15 minutes-from the rack) followed by:
De-load weight to 60 percent of Jerk Max: Speed Drill – 5 min EMOM 3 reps split with weight positioned in back rack position. Athlete will simply complete 3 reps of splitting feet to proper position without moving weight to the OH position.
-10 minute build