Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft x Bear Crawl
25ft x Crab Walk
25ft x Inchworms
25ft x Cartwheels/Roll
Scorpion Stretch
III. Mobility
Impact/Focus: Split Jerk
Athletes will warm-up to 80% of their 4RM Push Press and use that weight for the workload. Focus will be on technique and footwork associated with the Split Jerk.
Split Jerk 2-2-2-2-2
Post loads to comments.
“Transwarp”
Complete as many rounds/reps as possible in 5:00 of
10 x Ground-2-Overhead (45/25)
10 x Pull-ups
Rest 2:00
4 rounds for time of
Row 250
12 x Plyo Push-ups
Post rounds/reps and time to comments.
“Split Jerk:” 5 x 2 x 80%85#
“Transwarp”: 4 + 15 (35#) / 10:46
Split Jerk 100 x 2
Transwarp 3 + 16 / 10:56 rx