WARM-UP
AMRAP X 4 MINUTES
4 INCHWORM WALKOUTS
4 ALT. GROINERS W/ T-SPINE ROTATION
4/4 TURKISH GET-UP SIT-UPS
4 SLOW SCAP PULL-UPS
INTO…
AMRAP X 4 MINUTES
8 ALT. LUNGES W/ ROTATION
4 EMPTY CUBAN PRESS
8 KIP SWINGS
4 RING ROWS OR JUMPING PULL-UPS
INTO…
3-5 MINUTES POINTS OF PERFORMANCE FOR THE SPLIT JERK
STRENGTH
SPLIT JERK
3X1 @ 85-95%
WORKOUT
7 ROUNDS FOR TIME
7 SHOULDER TO OVERHEAD (135/95)
7 UP-DOWNS
7 CHEST TO BAR PULL-UPS
*SCALE JUMPING CHEST TO BAR PULL-UPS
COOL DOWN
2 SETS
10 BANDED W’S
10/10 SINGLE ARM BANDED ROWS
10/10 SINGLE ARM BANDED EXTERNAL ROTATIONS
