Tuesday, August 30th 2022

WARM UP

Bike Tabata x3 Minutes

2 Sets

10x DB strict Press

5x DB Split jerk

10x Kip Swings

5x Strict Pull up or 10 Ring Rows

Into

Jerk Technique

STRENGTH

EMOM x 10

1 Push Jerk

1 Split Jerk

*On both pause in dip for :01

@ 60% – 70%

METCON

15 Minute AMRAP:

-20 Push Press (95/65)

-10 Pull-Ups

-20 Push-Ups

-10 Cal Bike

RECOVERY

2:00 Easy Ski

2x

1:00 Banded Handcuff

Lacrosse Ball Roll Tricep and Shoulders