Warm-up
Seated wall slides
Standing lag slides
Dynamic medball plank 30s
Push up x5
3 rounds
Push-jerk prep
Press in dip (three different depths to identify high, medium, and low.)
Tall jerks
Push jerk (coach two count tempo.)
Metcon Prep:
Demo movements
Super set bench and high pulls to find working weights.
Push Jerk (4×3)
*Utilize three different depths during the catch.
**The goal is to increase ROM and develop comfort deeper in the squat.
***Keep weight across.
Metcon (Time)
Bench x10
KB SDHP x20
Air Squat x30
5 rounds
*First three rounds of bench should remain unbroken. Final two should require multiple sets
**Keep the high pulls and air squats moving fast and near unbroken for the 5 rounds.