Warm up

Box Jump warm up


Jerk Review, Specifically Jerk rack Position, Jerk Footwork Drills 35/55 4x3


Rack Jerk

Males: 65x3, 85x3, 95x3, 105x3, 115x3, 125x3, 135x3, 145x3, 155x3, 165x3, 185x3, 195x3, 205x3

Female: 45x3, 55x3, 65x3, 75x3, 85x3, 95x3, 105x3, 115x3, 125x3, 135x3, 145x3, 155x3

Select any 6 Sequential sets of 2 reps. DO NOT MISS REPS. If the fifth set cannot be completed repeated the first set twice. If the sixth set is not completed repeated the second set (of the six selected) twice.


100 KB Swings 53/35

100 Burpee

12 Min time cap.  Athletes may partition Burpee and swings however they like.


Foam Roll Low Back - Upper Back

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