Strength/Skill

5:00 Double Under Work, (triples if your doubles are smooth)

5:00 Push Jerk Work/instruction - Barbell for Vets, Dumbbell for Capacity Work

5:00 to work up to a push jerk that is heavier than you will use in the workout.

Conditioning

EMOM 21 Minutes

Min 1 - 5 Hang Power Clean + 5 Push Jerk @ 115/75 (or 50%)

Min 2 - 40 Double Unders

Min 3 - walk around and stay moving

Capacity Work

Min 1 - 5 DB Hang Power Clean + 5 Shoulder to Overhead

Min 2 - 40 lateral jumps over a plate

Min 3 - walk around and stay moving

Homework - Choose One

SNACK Work

2 Rounds

50’ Front Rack KB Carry (moderate)

then…

Deadlift

4x2 @ 85%, rest 3-4 min

then…

3 Sets

5/5 Single Leg KB Romanian Deadlift (tough sets), 1 min rest between sets

Conditioning

3 Rounds @ 85%

30/25 Cal Bike

30 KB Swing, heavy and unbroken preferred

Strength

Every 1:15 for 10 sets

2 Squat Snatches @ 70-80%

Comment

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