Workout of the Day
Warm-up: Split footwork drills, then with empty barbell do 3 rounds of the complex:
* 6x Strict press
* 6x Strict press
* 6x Push press
* 6x Push jerk
* 6x Split jerk
* 6x Barbell lunge (alternating legs)
* 30 air squats between rounds
Barbell Work: 7x2 Split jerk @ 70% with 4 second pause in catch position -- rest 60 seconds between sets
Strength: Hi-bar back squat, 5x5 @ 70%, rest 2 minutes between each set
Work Capacity: EMOTM 12 minutes:
* Run 200m
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