Strength:
Split Jerk
Warm Up Sets
5-4
Working Sets
3-3-2-2
Option B (Light Weight)
5-5-5-4-3-3
Option C
Power Jerk / Push Press
5-4-3-3-2-2
Conditioning:
00:00-04:00
4 Rounds
8 Pull Ups
8 Wall Ball
Max V-Ups in Time Remaining
04:00-05:00
Rest
05:00-09:00
3 Rounds
8 Front Squatsleans
8Front Squats
Max Weighted Sit Ups in Time Remaining
09:00-10:00
Rest
10:00-14:00
2 Rounds
100m Run
5 Cal Bike
Max Plank Hold in Time Remaining
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