Saturday 10/14/2023


2 Minute Bike, Row, or Ski


3 Sets

OH Plate Hold Sit-Ups x 8 Reps
Reverse Lunges x 8 Reps
Reverse Snow Angels x 8 Reps


Split Jerk Footwork

-Chalk feet jumping and landing positions
-Perform 10 perfect reps with hands at side
-Perform 5-10 reps with pvc, bar, or light weight


Split Jerk (scale with push jerk)

3-3-3-3 Weight by feel

-Don’t increase weight unless it looks/feels good.


Teams of two, one person working at a time:

For time:

10 power cleans 155/105
40 dumbbell bench presses 50/35
20 power cleans
40 dumbbell bench presses
30 power cleans
40 dumbbell bench presses