[Franz29]

Warm-Up 

Skills
Olympic lifts: Jerk Progressions

Split Squat 2×3: With the bar in the overhead press position, perform a lunge. Recover by moving the front foot back, then the back foot forward until the feet are parallel and shoulder distance apart.

Split-Jerk 2×3: Starting in the front rack position, press the bar over head using an explosive dip and drive motion with the legs. Drop under the bar to catch in a split squat position. Recover by moving the front foot back, then the back foot forward until the feet are parallel and shoulder distance apart.


Strength
Push Press 5 x 3



Conditioning
As Many Rounds in seven minutes as possible of:Jingle Jangle (Right/Left/Right)
5 Deadlift @ 75% 1RM
Jingle Jangle (Left/Right/Left)
Thrusters @ 75% Press 1RMJingle Jangles (5 Yard shuttle sprint)


Place three cones in a line with 5 yards between each (for a total length of 10 yards). Starting at the middle cone, sprint to the right-most cone and touch the floor with the right hand. Sprint back to the left-most cone and touch the floor with the left hand. Sprint through to the middle cone to finish. Alternate starting direction on each repetition.


Flexibility and Cool-down
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