"Push Jerk"

Warm Up (NFT):

  • 400m Jog

Then...

3 Rounds (NFT):

  • Isometric Ring Dip Lockout Hold (15 sec)
  • Hollow Body Hold (20 sec)
  • 20 Mountain Climbers on Sliders (10/10)
    * Add band to ring dip hold if needed *

Skill (5-10 Minutes):

Spend some time working on Hang Clean and working up to the weight you want to use.  Sub to DBs if you need to.

Met-Con (Complete Every 2 Minutes):

  • 5 Hang Clean & Press (95/65/45)
  • 6 Chest 2 Bar Pull Ups
  • 7 Lateral Ball Slams (30/20)
    * Complete all exercises every 2 minutes *
    * Continue until you get 7 rounds or stop at 14 minutes *

Cash Out (5 Rounds):

20 seconds each move:

  • Spiderman
  • Pillar Plank w/ Hip Raise
  • Elbow Touch (R)
  • Elbow Touch (L)
  • Superman
    * Rest 30 seconds between rounds *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Pigeon Pose
  • Smash Lats
  • Couch Stretch
  • Foam Roll