CrossFit
Strength
Push Jerk [Video]
Split Jerk [Video]
Complete 7 sets of the following complex:
2 Push Jerks + 1 Split Jerk
Build into a heavy complex as long as footwork is efficient.
Conditioning
8 Rounds For Time:
• Run 100 meters
• 5 Clean & Jerks (#135/95)
• 5 Barbell Burpees
Optional Midline Work
3-5 Sets Not For Time:
• 15 Second Parallette L-Sit Holds
• 12 Back Extensions
• 12 Ring Dips
• 9 Ski Erg Calories
Bootcamp
AMRAP in 30 Minutes:
• 400m Run
• 40 Sit-ups
• 40 Double Unders/120 Singles
• 400m Row
• 40 Wall Ball Shots
• 40 Double Unders/120 Singles
