1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets: (PVC or Empty bar)
10 Jumping Split Lunges
5 Shoulder Press
4 Pressing Split Jerks
3 Split Jerk Presses (Receiving Position)

2. Strength Prep
Athletes will have 10 minutes to work to a moderately heavy push jerk (roughly 80% of their 1rm). Athletes will be required (regardless of jerk style) to hold the receiving position on each rep before standing to full extension. Barbell can be taken from the floor or from the rig. If athletes have difficulty with maintaining contact between the heels and the floor on the dip, they should take a slightly wider stance. Adjust to push jerk for athletes who may be uncomfortable with the split.

3. Workout Prep
3 sets:
3 Single Arm Dumbbell Cleans (Right and Left)*Build in weight
3 Box Jump Overs

2 Rounds / 15 cap

500m Row

50 Squat Hops

50 Single Arm KBS, 45/35/25

12 CAP
4 Rounds

RX
10 Right Arm Dumbbell Cleans (50/35 | 40/25)
10 Left Arm Dumbbell Cleans (50/35 | 40/25)
20 Box Jump Overs (24/20/16")

RX+
10 Right Arm Dumbbell Cleans (70/50/35)
10 Left Arm Dumbbell Cleans (70/50/35)
20 Box Jump Overs (24/20/16")

Scaling Idea:
10 Right Arm Dumbbell Cleans (light)
10 Left Arm Dumbbell Cleans (light)
20 Box Step ups (20/16/12")

12 CAP

5 rounds

10 Right Arm Dumbbell Cleans (70/50/35)
10 Left Arm Dumbbell Cleans (70/50/35)
20 Box Jump Overs (24/20/16")

21 Cal Bike

15 WBS (20/14/10)

9 Burpees

• 1 min lying 90/90 hip stretch (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)