FRIDAY

General Warm-Up (6-8 minutes)

2 Sets: For Quality

200m Run

10 Plate Ground to Overhead @ Warm-Up Loads

15 second Plate Overhead Hold 

8/8 Bodyweight Split Squats 

6 Down Dog Pike Push-Ups

– 

Specific Movement Prep / Barbell Primer (5-7 minutes)

2-3 Sets, Building loads

Pause Jerk Dip

1-2 Push Jerk with 2-3 sec pause in the catch and the recovery

Then get to working weight on the Bar

Weightlifting

Push Jerk

Every 60 seconds x 10 Sets

1 Jerk Dip

1 Push Jerk

5 Sets @ 70%

3 Sets @ 75%

2 Sets @ 80%

% is Based on 1RM Push Jerk

"Half Measures"

3 Rounds for Time

400m Run

20/15 Push-Ups

6/6 DB Hang Snatch

12m Single DB Walking Lunges

DB 22.5/15kg

Goals / Stimulus / Objectives

Time Domain: 12-15 minutes

Time Cap: 18 minutes

• Primary Objective: Complete the workout in 10-15 minutes, maintaining steady pacing across all rounds.

• Secondary Objective: Focus on consistent push-up sets and controlled lunges, avoiding excessive fatigue in shoulders and legs.