In ten minutes:

With an empty barbell, grab as many quality sets as possible. Do not add weight to barbell:

10 On-toe-split Jerks, alternating feet

10 Banded Jerk dips (3 sec pause at bottom of dip)


1) Split Jerk 65x5x3


2A) 3X12 Strict HSPU (if first set UB, add deficit. Athlete must be able to get at least 6 UB, if not, reduce ROM), OR 3X12 Strict Press

2B) BS: 65x2x3


3) For reps:

10 minute AMRAP:

5 Kipping HSPU

10 Pistols

15 Pull-ups

rest 2 minutes

10 minute AMRAP:

5 Pull-ups

10 Push-ups

15 Air-squats

Extra work:

1) 3X5 OHS

2) Go to NE Pool and swim for 20-30 minutes, or go on a run with HR at or below 140-150 BPM for 20-30 minutes.

1A) Internal rotation bridge

1B) Iso plank

2) 20x Croc breath