Image
Warmup:
Blood Flow:
1:00 Easy Row
1:00 Easy Bike
:40 Moderate Row
:40 Moderate Bike
:20 Hard Row
:20 Hard Bike
Into
PVC:
20 Pass throughs (every 5, bring grip in more narrow)
5 Light Windmils
5 Bottoms Up KB Press + 50’ Bottoms Up OH Walk. each side
15 Banded Press
Shoulder/Split Jerk Primer
E 2Mins for 6 Mins
5 PVC/Empty Bar Tall Jerks
5 Jerk Balances
Split Jerk Demo
(From the rack)
Jerks (split or power)
4X2
Work on speed. Build up to a challenging weight.
Conditioning:
12 Min AMRAP
3 STOH (155/105) (135/95) (115/80)
6 TTB
9 Bar Facing Burpees
Intent: Intensity level: Moderate. Anaerobic capacity. Constant work, middle range duration. Heavy to Moderate weight. Low Volume. Quick rounds.