THURSDAY 7-12-18

Warm up 3X

1 min Row

1 min bike 

5x SOTS PRESS Clean grip In the front rack receiving position

10 Alt Leg V ups

10 Reverse snow angels

10 Lunges


Split Jerk (or-power jerk)Doubles

6 x 2 reps

*Range between 75-85% for all 6 sets! If you feel good go on the heavier end of the range and if you don’t stay on the lighter side of the range.  You can also work up in weight each set as you go!


Complete as many rounds and reps as possible in 9 minutes of:

3 Burpees Over the Barbell (lateral)

3 Ground to Overhead (155/105 lbs)

6 Burpees Over the Barbell

6 Ground to Overhead

9 Burpees Over the Barbell

9 Ground to Overhead

12 Burpees Over the Barbell

12 Ground to Overhead

and so on….

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.