12012010

Split Jerk
55-65-75-85-85

30 Double Unders
9 Thrusters (135/95) 65
9 Lateral Jump Burpees (Over Bar)
20 Double Unders
6 Thrusters
6 Lateral Jump Burpees
10 Double Unders
3 Thrusters
3 Lateral Jump Burpees

7:14

11032010

Split Jerk
2-2-2
60% of your 1RM. Work on speed/power and the position of your split.

42-42-42

AMRAP in 15 min:
5 HSPU – on the box
10 Pullups
15 Kettlebell Swing (1.5/1pood)

4+15

08112010

Split-Jerk
1-1-1-1-1

35-35-35-35-35

Push-press
3-3-3-3

65-75-85(2)

1 Round, AMRAP
2 Minute Sandbag Toss
2 Minute 10ft Wall Ball (20/12)
2 Minute Strict Pull-ups (Blue)
2 Minute Pistols
2 Minute 1 Arm Weighted Lunge (55/35)

106