DATE

2022/09/14 MITTWOCH Lessonplan

5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)

TIMECAP: 15:00

DYNAMIC WARM-UP | 7:00
AMRAP 5:
20-m shuttle run
15 ground plate to overhead (10/15)
20-m shuttle run
10 overhead lunges (10/15) (5/side)

PRE-WORKOUT LIFT | 13:00
4 sets:
5 push press

PUSH JERK PROGRESSION | 6:00
Jump and land (hands at sides)
Jump and land (hands at shoulders)
Jump, punch, and land with arms extended overhead
Push jerk with PVC

PUSH JERK WARM-UP | 2:00
1 set:
8 push jerks

SUMO DEADLIFT GRIP AND STANCE REVIEW | 4:00

COOLDOWN STRETCH | 5:00
Accumulate:
30 reach, roll, and lift