Mobility: Shoulder (playlist video here)
Skill Practice Warm Up: Spend 8 minutes working up to a challenging split or push jerk out of the rack (80-90%). Alternatively, do 4 reps on the minute for 5 minutes at a much lighter load (50-60% of your max).
Metabolic Conditioning: “The Witching Hour“
5 rounds – AMReps (as many reps as possible)
In 3 minutes –
6 Jerks (60 – 70% of 1RM)
Rope climb (2 / 1 / 6 rope lay downs)
Max rep DB front rack Lunges (45/25/15), in place, 1 step = 1 rep
2 minutes of rest
Scaling Guide: 100-150 reps of lunges, about 25 per round
Coaching Tips: The first round or two of the jerks should be unbroken. Utilize the second dip [in the push jerk] so you aren’t pressing it out overhead. Push jerks are a bit faster, but split jerks may be better with the heavier load. For the rope climbs, use whatever technique is fastest for you (maybe even legless if you are competent). Find a comfortable front rack position for the DB Lunges so you can minimize putting the DB’s down on the ground.