October 26, 2023 – Performance

Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards

Followed by…

Three sets of:
Tall Jerk x 5 reps
Depth Drop + Max Height Jump x 3 reps

Then…

A.
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

B.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk x 2 reps

*Sets 1-4 = @ 70%
*Sets 5-7 = @ 75%

C.
Three rounds for time of:
400 Meter Run
9 Strict Handstand Push-Ups
15 Ring Dips
21 Push-Ups