0:00-0:10: 0:00-0:10
Warm up: 5 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:
A. Every minute, for 15 minutes:
Minute 1 – 3-5 Push Press – pause 1 sec in front rack
Minute 2 – DB Romanian Deadlift x 8 reps @ 2011
Minute 3 – Anti Rotation Press x 10 each

B. 0:35-0:50
T2B or Knee Raises

A. 0:10-0:35
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills|
Followed by…
Every two minutes, for 10 minutes (5 sets):
Jerk from Rack x 1 reps (build to a heavy single for today)

B. 0:35-0:50
Thruster (95/65)
Mobility: Foam Roll