FRIDAY

Mobility and Body Heat (5 minutes)

2:00 Cardio Choice

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:45 Elevated Prayer Stretch

:30/:30 Active Scorpion Stretch

:30/:30 Pigeon Stretch

General (4-6 minutes)

2 sets: For Quality

10 Alternating Box Step-Ups

8 Bradford Press with Lockout

5/5 Overhead Split Squats

Specific Barbell Prep (6-8 minutes)

1-2 Sets

3-5 Push Jerks Practicing Barbell Cycling with a smooth pattern from the overhead into the catch in the dip back to the punch and stand

—-

1-2 Sets

2 Tall Split Jerks

4 Behind the Neck Press in Split

Jerk Recovery

2 Split Jerks w/5 sec Pause in Catch

–

Then Build to 90% of Starting Load for the Split Jerk for the Day

— 

Take Loads back off and bring barbells back to the floor and adjust to working loads for the Push Jerk + Burpee Bar Hop Piece.

"Chickenrat"

Part A) 0:00-10:00

For Time:

1-2-3-4-5-6-7-8-9-10

Push Jerk

Burpee Bar Hops

Barbell: 60/40kg

Part B) 10:00-20:00

Establish a 1RM Clean and Jerk

Goals / Stimulus / Objectives

Time Domain for Conditioning: 5-7 minutes

Time Cap: 10 minutes 

Score for Part A) Time 

Score for Part B) Load

Stimulus: Open Prep / Classic Couplet and Weightlifting

RPE: 9/10

Primary Objective: Complete the Push Jerk + Burpee Bar Hops Couplet in under 8 minutes

Secondary Objective: Reach or exceed 90% of your 1RM Clean and Jerk

Optional Accessories

2 Sets: For Quality

6-8 Dual Kettlebell Z-Press

:40/:40 side plank