General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep
A1. Prone Bench (45 degrees) TYI Raise – 3×5 each @2121 Tempo
A2. Bear to Bridge – 3×5 e/s
B. Drop Jerk w/ pause in catch for 3-sec – 4×4 (working speed and positions heavier than last week)
C. Push Press + Push Jerk + Split Jerk – Build to a heavy 2+2+1 (drop the bar onto blocks when changing the movement) then perform 4×1+1+1 at the same weight with no dropping or resetting between movements
D1. Strict Muscle Ups or Strict Muscle Up Negatives – 5×1.1.1.1; Rest 10-sec b/w then 30-sec before D2
D2. Dumbbell Box Step Over – 5×10 @2×65/45-lbs; Rest 2-3 minutes
E. 18 minute EMOM
1 – 30-sec Prowler Push (moderate)
2 – 16 Alt Dumbbell Snatch @50/35-lbs (switch mid air)
3 – 12-15 UB T2B
