Prehab
Recommended Warm Up (10 Minutes):
3 Rounds:
15/10 Calorie Row
10 Shoulder Rolls (pvc)
5 Split Jerks (pvc) (work on footwork)
MetCon
4 Rounds for Time:
20/15 Calorie Row
15 Push Jerks (155/105#)
50 Double Unders
*18 Minute Time Cap
*Push Jerks Should e be 1-2 Sets!
Scaling Options:
50 Double Unders :90 of Double Unders 100 Single Unders
Strength
2 Push Press + 2 Split Jerk (20 Minutes)
1-1-1-1-1
*Work up to a heavy set for the day. The split jerks should be technique work.