Thursday, September 27, 2018

Thursday, September 27, 2018

(A) Warm Up - 0:00 - 15:00

3 Rounds:

:50 easy bike or Row/:10 fast bike or Row

3 Inchworms

3 Spidermans/side

3 Kip Swings

3 Pull Ups

3 Push Ups

(B) Split Jerk Work

3 Sets of 3 Tall Jerk

3 Sets of 3 Jerk Balance

3 Sets of 3 Pausing Jerk Drives

*These should all be done EMOM

INTO…

7 Sets of the Complex:

1 Pausing Split Jerk + 1 Split Jerk (No Pause), building

(C) “Boom Box”

AMRAP in 15:00

12 Cal Row

10 HSPU

8 Squat Snatches (95/65)

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