A – 5 sets with moderate weight to practice form on Jerks

1 clean

2 push jerks – coaches – look for and cue that quick “re-dip” after initial press

1 split jerk


B. Press 3×5 @ 65, 75,85% – from ground

Between sets, work on 3 strict pull ups/negatives – slow tempo


C – 16 min AMRAP

Run 600 – use the bank drive through loop

10 HSPU singles or 5 walk walks (athletes that can do deficit HSPU…do them)


Workout notes:

Practice Tempo/pace on the run (keep same/similar pace each run – check clock as you leave and come back)

PERFECT single reps on the HSPU – no stringing them together.