1000 meter row
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 of jerks, up to your workout weight
pullup warmup after each set.
Workout (start this at 40 past the hour)
15 jerks, 185 lbs/135 lbs/95 lbs/65 lbs
12 jerks, same
9 jerks, same
Use either a push jerk or a split jerk. Whichever is better for you.
5 x 5 of deadlift, starting at 75%. Add weight every set
Competition Team Skills
10 PERFECT hand release pushups
10 pistols, total
8 x 500 meter row, on the 3:30 start interval
Make each one faster than the last.