-Warm up-

10 min for quality

10 groiners

5 strict press in a split jerk stance(With barbell)

5 oh eccentric wrist extension

20 sec supinated hang

8 sciatic nerve floss


20min. to complete:

5 Sets: (from the floor)

5 Split Jerks

immediatley into;

5 Weighted Chin-Ups

*Sets do not count until you are at a good percentage. Should be around 70% effort for set 1

If athletes cannot do chin ups they can use a band or supinated Inverted rows



25 T2B

25 Push Press 115/80

25 Box jumps 24/20