Wednesday, August 17th, 2022

Every 3 minutes on the minute x 3 rounds

1 minute cardio of choice
30 seconds assisted squat hold
8 med ball thrusters
8 med ball good morning
6 long jumps
Split jerk demo
Split jerk warm-up/practice/form check x 3-5 minutes

Every 1:15 seconds x 13

Split jerk x 3 reps

*start at a weight that feels comfortable, make small jumps each set

4 rounds for time

15 thrusters (95/65)
10 overhead KB swings (60/40)
5 tuck jumps
1 minute rest