[1.] Warm Up

“Barbell Jerk Warm Up”

1-3 rounds of:

[6] Jerk Squats

[6] Push Press

[6] Overhead Lands

[6] Front Squats

[6] Push Jerks

*Max load for this workout is 45lbs.

[2.] Strength

5 sets x 5 reps of:

BB Behind the Neck Push Jerks

[3.] Work Capacity

“Caged”

For time:

[10-1] Double Front Squats [2x24kg/2x16kg]

[1-10] Double Horizontal Rows [2x24kg/2x16kg]

Then…

[100] Double Unders / [300] Single Unders

[4.] Finisher

Mikko Couplet:

Hollow Rocks

Forearm Planks

*With a running clock perform HR’s for 30 sec, rest 15 sec, FP for 30 sec, rest 15 sec and so on for 6 minutes/8 intervals.

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