Warm-Up:

A. 3 minutes of Skipping

B. Two sets of: 

- 3 Burpee Pull-ups (focus on the eccentric contraction) 

- 10-30 second Ring FLR (Front Leaning Rest) 

- 5-10 Kettlebell Snatch (each arm)

C. Front Squat and Push Jerk Technique 

Skill/Conditioning:

A. Front Squat: 

**Focus on technique and bar speed**

- Set 1: 5-10 with bar (extra extra light)

- Set 2: 5 @ 40% (extra light)

- Set 3: 5 @ 50% (light)

- Set 4: 3 @ 60% (easy)

- Set 5: 3 @ 70% (moderate)

- Set 6: 1 @ 80-85% (moderate heavy) 

- Set 7-9: 5 @ 70-75% (slightly heavier than moderate)

**Rest 2-3 minutes in between sets**

B. Push Jerk 

**Set 1: 5-10 with bar**

- Every 2 minutes for 8 minutes (4 total sets):

- 5 Push Jerks @ light weight 

C. Every minute, on the minute, for 15 minutes: 

- Minute 1: 5 Burpee Pull-ups (focus on the eccentric contraction)

- Minute 2: 30-45 second Ring FLR 

- Minute 3: 5-10 Kettlebell Snatch (each arm) 

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