STRENGTH – SPLIT JERK
Split Jerk Footwork Drill (3×5 each side) 
Jerk Dip + Pause Jerk (3×2 @ light weight, 40-50%) 
-Focus: Stability, timing, and crisp foot transition-

ALL CROSSED UP
15 Wall Walks 
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35) 
30 Crossover Single Unders 
30 Toes to Bar 
30 Crossover Single Unders 
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35) 
30 Crossover Single Unders 
30 Toes to Bar 
30 Crossover Single Unders 
10 Dumbbell Shoulder to Overhead (70/50)
FX: 50/35, 60 Single Unders
Time Cap: 15 Minutes