Note – If you plan to workout with one of the normal classes, warm-up with them.

A.
Establish a 1RM
Jerk

B.
For Time
30 Shoulder To Overheads
45 Hang Power Cleans
60 Deadlifts

Use 155/105#

C.
3 Rounds, Not For Time
V-up x 20
Handstand Walk 100′
15 Triple Unders
(Mainly Just Accessory Stregnth/Skill Work)

D.
30 Minutes
Easy Run/Row/Assault Bike or any combination. Just get the blood pumping, nothing intense.

Comments ( 2 )

  • Austin Salisbury

    A. 275 power jerk
    B. 7:43

  • jjorgensen

    A. 325
    B. 7:23
    C. Skipped

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