General Prep
2 Sets: For Quality
:30 Echo Bike
:20/:20 Samson Stretch
10 Ring Rows or 6/6 Single Arm Ring Row
5 Push-Ups into Down Dog
Specific Barbell Prep
2 Sets: For Quality
3 Strict Press
3 Push Press
3 Split Jerks (footwork focus, no load)…
Pause in the catch for 2 minutes

Then, build to 65% for working weight on the Split Jerk

STRENGTH
Split Jerk
Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%
Level 2:
As prescribed
Level 1:
As prescribed or possible adjustments to Push Jerk or Push Press
Masters 55+:
As prescribed or possible adjustments to Push Jerk

“Biscuits and Gravy”

15:00 EMOM
minute 1: 15/11 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: Max Strict Pull-Ups
Dumbbells: 50/35lb, 22.5/15kg

Level 2:
15:00 EMOM
minute 1: 12/9 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 35/25lb, 15/12kg

Level 1:
15:00 EMOM
minute 1: 9/7 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Banded Pull-Ups
Dumbbells: 25/15lb, 12/7kg

Masters 55+:
15:00 EMOM
minute 1: 12/9 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 30/20lb, 14/9kg