Fundamentals:

1) Lecture: Jerk (Push & Split)

2) 3 Rounds NFT of:

  • Thrusters x 6
  • OH KB x 6

3) Push Jerk (From rack) 5-5-3-3-1

4) 8 min AMRAP of:

  • 12 Thrusters
  • 9 Kettlebell Swings
  • 6 Burpee Broad Jumps

 

Fitness:

1) 15:00 to Find 1RM Back Squat

2) DB/KB Rear Foot Elevated Split Squat: 4×8 each leg (last set should be HEAVY)

3) 400m Sprint – Time Trial

8 min Rest

4) 500m Row – Time Trial

Athletes:

See Board at Gym