8/26/2025
Jerk Dip + Pause Jerk
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Warm Up: Split Jerk Footwork Drill (3x5 each side)
-into-
Strength: Jerk Dip + Pause Jerk (3x2 @ light weight, 40-50%)
Focus: Stability, timing, and crisp foot transition
All Crossed Up
Affiliate Compete (RX+)
20 Wall Walks
10 Dumbbell Shoulder to Overhead (100/70)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (100/70)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (100/70)
Freedom (RX'd)
15 Wall Walks
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
Independence
10 Wall Walks
10 Dumbbell Shoulder to Overhead (50/35)
30 Double Unders
30 Toes to Bar
30 Double Unders
10 Dumbbell Shoulder to Overhead (50/35)
30 Double Unders
30 Toes to Bar
30 Double Unders
10 Dumbbell Shoulder to Overhead (50/35)
Liberty
10 Inchworms
10 Dumbbell Shoulder to Overhead (light)
30 Single Unders
30 Hanging Knee Raises
30 Single Unders
10 Dumbbell Shoulder to Overhead (light)
30 Single Unders
30 Hanging Knee Raises
30 Single Unders
10 Dumbbell Shoulder to Overhead (light)
Target time: 9:00-11:00
Time cap: 15:00