Today’s Workout
Warm Up
- 2 Sets
- 10 Plate High Pulls
- 10 Plate Ext. Rotations
- 10 Plate Presses
- 30 Jumping Lunges
- 20 Squat Thrusts
- 10 Step Ups (Each Leg)
***Post Skill*** - 2 Sets
- 3 Burpee Box Jumps
- 4 Single Arm Overhead Lunges
Skill
- Split Jerk
Conditioning – “Walk-a Lock-a Flame”
30 min. Clock
- A) 19 min. Work Time Cap
- 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 — Burpee Box Jumps (24″|20″)
- 10 Single Arm Overhead Lunges (Alt. arms each round)
- B) In the remaining time
- Establish a Heavy Single Split Jerk (from rack or floor)