Movement Prep:

2 Rounds - Right then Left

  • 1 Min. PVC Rack Stretch
  • 1 Min. Banded Shoulder Work

Warm-up: 3 Rounds of Tabata

  • Sit-ups
  • Stationary Lunges
  • One-arm KB/DB Press (Light)
  • Mt. Climbers

Skill:

3-3-3 Back-Rack Split Jerk

Strength:

Every 90 seconds

1-1-1-1-1-1-1 Split Jerk

Conditioning: 4 Rounds for time...

  • 10 Toes-to-bar
  • 5 Clean and Jerks (155/105)