A) Warm-up
With a light Kettlebell:
10 Turkish Get-ups (total)
Then,
5:00 of Bodyweight movement x 10 reps each
– Air Squats
– Lunges
– Push-ups
– Sit-ups
– Supermans
– Hollow Rocks
– Scorpions
B) Mobility
3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review
C) Strength
EMOM 9:
2 Split Jerks @80%
– +5% from last week.
– There should be no missed sets
– Beginners: Push Press, 6 x 4. Heavier than last week.
– Spend 7-10:00 working up to work weight before starting clock.
D) Conditioning
“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
Rx+
“Mary”
AMRAP 20:
5 HSPU
10 Pistols
15 Pull-ups
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)
E) Extra Credit
3 Rounds of:
1 1/4 KB Tricep Extensions x 10-12. Rest 30s.
KB Hammer Curls x 10-12. Rest 30s.