MOBILITY/SPECIFIC PREP
Broomstick Complex
STRENGTH
PERFORMANCE and FITNESS
Push Jerk
3–3-3-3-3
Rest 90 secs between sets (Ascending Weight)
Deload week, work with 10kg less than previous effort
Focus on technique, Cycle the 3 reps
CONDITIONING
PERFORMANCE and FITNESS
PARTNER CHIPPER
AMRAP 20
Teams of 2 Share
80/60 Cal Row or Ski Erg
70 Med Ball Situps 9/6
60 DB Hang Clean and Jerks 22.5/15
50 Box Jump Overs
400m Run
30 DB Snatch 22.5/15
200m Run
10 Burpee Pull-ups
