Workout of the Day

Fitness

A. Jerk Specific Warm-Up

B. Six sets of:
3 Split Jerks @ moderate weight (70%)
Rest 2-3 minutes

C. For time:
100 Wall Balls (20/14lbs)
100 Toes-to-Bar
100 Burpees
*20 minute time cap. 
**May be performed individually, or with a partner.

 

Competition

A. Three sets, not for time, of:
10-15 meter Handstand Walk
(if you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps

B. Six rounds for time of:
400m Run
3 Squat Snatches (165/110lbs)
15 Pull-Ups

 

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