DJ H'Dizzle

0:00-0:10
Warm up: 6 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

Pre-Mobility: Couch x 2min each

Health and Fitness:
0:10-0:35
A. Every minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Romanian Deadlift x 6 reps each leg @ 2011
Minute 3 – Anti Rotation Press x 10 each (https://www.youtube.com/watch?v=TjY8fDOrpp0)

B. 0:35-0:50

Every 90 seconds, for 15 minutes (10 sets):
5 Push Presses
6-8 Burpees Over the Barbell

Choose a load that will challenge you and you can complete 5 UB Presses

Classic:
A. 0:10-0:0:40
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills|
Followed immediately by…
Every two minutes, for 10 minutes (5 sets):
Jerk from Rack x 1 reps (build to a heavy single)
*Compare to May 10, 2016*

B. 0:40-0:55

Every 90 seconds, for 15 minutes (10 sets):
5 Push Presses
8 Burpees Over the Barbell

Choose a load that will challenge you and you can complete 5 UB Presses!

Mobility: Foam Roll