Warmup

STRENGTH

Split Jerk Technique (A)

3 Sets:

2 Tall Jerks

2 Pausing Split Jerks

Sets: 25-30-35% of 1RM Split Jerk

Split Jerk Technique (B)

3 Sets:

1 Pausing Jerk Drive

1 Jerk Drive

1 Split Jerk

Sets: 55-60-65% of 1RM Split Jerk

Split Jerk

On the Minute x 7

1 Split Jerk

Sets 1-3: 70-73-76% of 1RM Split Jerk

Sets 4-10: Build to Heavy Single

Gym class RX

“BFF”

Teams of 2

AMRAP 20:

50 Wallballs (20/14)

40 Kettlebell Swings (53/35)

30/24 Calorie Row

20 Wreck Bag Over Shoulder

   * D-Ball, Sandbag, or Atlas Stone Over Shoulder

   * Tire Flip

   * 200 Meter Sled Push or Drag

   * 20 Deadlifts (225/155)

QualifierRXX

“BFF”

AMRAP 20:

100 Double Unders

50 Wallballs (20/14)

40 Calorie Row

30 Alternating Dumbbell Power Snatches (50/35)

20 Toes to Bar

10 Bar Muscle-ups