FITNESS
Warm-Up.
Draw out jerk footwork: Jerk warm-up with an empty barbell
Followed by…
Three sets of:
Split Press x 5 reps
Rest 60 seconds
Followed by . . .
Three sets of:
Split Jerk x 5 reps with a 3-second pause in the dip and a 3-second pause in the catch
Rest 60 seconds
Followed by . . .
Three sets of:
Split Jerk x 3 reps (build in weight)
Rest 60 seconds
Followed by . . .
Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Half-Kneeling Landmine Press (right) x 8 reps @ 2111
Station 2 – Half-Kneeling Landmine Press (left) x 8 reps @ 2111
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 4 – 100-Farmer’s Carry with Heavy Kettlebells
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Dumbbell Push Presses
18/12 Calories of Assault Bike
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