I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 5-5-5-5-5
Notes: Athletes should plan to work either the Push Jerk or Split Jerk throughout both the warm-up and working sets. Not both.
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50-40-30-20-10 reps of
Notes: Those not doing GHD sit-ups will perform Abmat sit-ups with their feet anchored by dumbbells.
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