In ten minutes:

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

6 x 1 On-toe-split Jerk + 1 Knee-to-floor + 3 sec pause in split + 1 recovery, alternating feet

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


1) Split Jerk 75x2, 80x2, 85x2, 90x2, 85x2


2A) 4X12 strict HSPU (if first set UB, add deficit. Athlete must be able to get at least 6 UB, if not, reduce ROM)

2B) BS: 70x2x3


3) 3 rounds for time:

10 Clean and Jerks (135/95)

Run 400m

Extra work:


1) 5X5 OHS, AHAP

Aerobic Capacity:

2) Go to NE Pool and swim for 20-30 minutes, or go on a run or bike ride with HR at or below 140-150 BPM (you will be walking) for 20-30 minutes

Postural restoration:

1A) Internal rotation bridge x 3 each leg

1B) Iso plank x 5 breaths

2) Croc breath x 20 breaths