4x:20 sec couch stretch every position (hip, quad, hammies, split)


1) 3x5 On-toe-split Jerk, working to a medium heavy and absolutely perfect set of 5 (use dominant leg only)


2) Push-press 3x10 (light, no misses)

Note: If you did Push-press on Tuesday, you'll do strict press today 3x10


3A) OHS 3x10

3B) Toe-to-bar 3x10-20reps with perfect form, or 3x10 Bar-taps


4) For reps and quality:

6 rounds:

30 sec ME Sandbag Squats

30 sec rest

30 sec ME Burpee Box Jump

30 sec rest

Accessory work:

5A) DB Shoulder flies 3x10

5B) 3x10 elevated ring-rows (feet elevated to box, rings set to box height)

6A) 4x:60 sec Weighted plank hold

6B) 4x10 Cuban Press