1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets: (PVC or Empty bar)
10 Jumping Split Lunges
5 Shoulder Press
4 Pressing Split Jerks
3 Split Jerk Presses (Receiving Position)
2. Strength Prep
Athletes will have 10 minutes to work to a moderately heavy push jerk (roughly 80% of their 1rm). Athletes will be required (regardless of jerk style) to hold the receiving position on each rep before standing to full extension. Barbell can be taken from the floor or from the rig. If athletes have difficulty with maintaining contact between the heels and the floor on the dip, they should take a slightly wider stance. Adjust to push jerk for athletes who may be uncomfortable with the split.
3. Workout Prep
3 sets:
3 Single Arm Dumbbell Cleans (Right and Left)*Build in weight
3 Box Jump Overs
Don’t Make Me Angry
Freedom (RX’d)
4 rounds
10 Right Arm Dumbbell Cleans (70/50)
10 Left Arm Dumbbell Cleans (70/50)
20 Box Jump Overs (24/20)
(KB conv: DB 32.5/22.5)
Independence
4 rounds
10 Right Arm Dumbbell Cleans (50/35)
10 Left Arm Dumbbell Cleans (50/35)
20 Box Jump Overs (24/20)
(KB conv: DB 22.5/15)
Liberty
4 rounds
10 Right Arm Dumbbell Cleans (light)
10 Left Arm Dumbbell Cleans (light)
20 Box Step ups (20/16)
- Target time: 6-8 minutes
- Time cap: 12 minutes
10-15 Minutes of Practice