Saturday 9/30/2023


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.


15 Minute AMRAP, with a partner:

200 Meter DB farmers carry 50/35
20 double-DB front squats
20 double-DB push jerks
20 double-DB box step-ups 20/24 in

– Partners split work as desired. Tradie off dumbbells as needed durong carry.

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