0:00-0:10Warm 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: 


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



T2B or Knee Raises

A. 0:10-0:0:40

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills|

Followed immediately by…

Every two minutes, for 12 minutes (6 sets):

Jerk from Rack x 1 reps (build to a heavy single)
B. 0:40-0:55



Mobility: Foam Roll