Warm up

200m run
20 Weighted GBs
20 SA Swings
20 SA Thrusters
200m run
30sec OH hold (ES)
20 Weighted GBs
20m Spider-man
30sec Active Hang
200m run
20 BB GMs
5 Strict Presses
5 Push Jerks

Class

PUSH JERK SKILL
Alternating “On the Minute” x 8 (4 Rounds):
Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive
Minute 2 – :30s Barbell Overhead Hold

Percentages:
On the jerk drives, start 50% of your estimated 1RM, and steadily build from there. Always take the bar from the rack. On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%. Light-to-moderate loads are the aim here… so that we can focus purely on our positioning.

“DOUBLE HEADER”
For Time:
50/35 Calorie Assault Bike
… Directly into:
100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
50/35 Calorie Assault Bike