TUESDAY

400-meter Run

Or

20/15 Calories

Banded shoulder, ankle, and hip mobility

10 min

Movement Warm-up

·  Empty barbell Jerk technique

·  2 minutes of Bring Sally Up – empty barbell back squat technique (freestanding)

Strength Development

Jerks off the Rack

4 – 4 – 4 – 4 – 4

@ 3 minutes/set

(Add weight each set)

Focusing on:

·   Braced core & good rack position

·   Strong leg drive

Strength Development

Back Squats

4 – 4 – 4 – 4 – 4

@ 3 minutes/set

(Add weight each set)

If time permits

400-meter run or 20/15 calories

Focusing on:

·   Braced core & back position – elbows fwd

·   Strong leg drive