Wednesday, September 12, 2018

A) Split Jerk Complex
- Establish a moderate complex of:
1 Pausing Split Jerk (2-Sec Pause in Dip) + I Pausing Split Jerk (2-Sec Pause in Catch) + 1 Split Jerk
- Then -
B) “ Quick Sand “
Alternating “On the Minute” x 8 (4 Rounds):
- Even Minutes – 18-16-14-12 DB Snatches (50,35)
- Odd Minutes – Max Burpee Box Jump Overs (24,20)

“ SWEAT “
4 Rounds of:
1 Minute Max Cal Row
1 Minute Max Medball Sit-Ups
1 Minute Max Plate Ground To Overhead
1 Minute Max Burpees To Plate
1 Minute Rest