WARM UP

JERK COMPLEX

EMOM 10, 1 Push Jerk + 1 Split Jerk, same weight across all sets around 65-75% of 1RM

“Duck, Duck, Goose”

2 Rounds for Time, Time Cap 15 mins

• 400m Run
• 21 Push Jerks RX 135/95 Scaled 95/65
• 120 Double Unders

***Additional Work***

Bench Press (BEFORE)

6 sets on 2:30, 11-9-7-5-3-1, start at 60-65% of 1RM and build throughout sets

Grunt Work

18-15-12-9-6

• Kettlebell Swings 70/53
• Dumbbell Squats 50s/35s

100ft shoulder rack dumbbell carry between each round 70s/50s