1. Jerks A. 1 Heavy Push Jerk from Back Rack B. 1 Heavy Split Jerk from Back Rack C. 1 Heavy Push Jerk from Front Rack D. 1 Heavy Split Jerk from Front Rack 2. Squat 3×3 Back Squat, across 3. EMOMx15 5 rounds of: Min 1 – 7 Push Jerks at 60% of best [&h... Continue Reading

Rest Day!

1. For time: 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105 200m Run after every round. 2. Core: Seated banded leg curls  –  see HERE 3×20  

“Filthy 50″ 50 reps of the following for time: Box Jumps, 24/20″ – Games standard Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead KBS, 35/25 Walking Lunge Steps Knee To Elbows Push Press, 45/35 Supermans Wa... Continue Reading

In Teams of 4: 4 min AMRAP of : 1 min at each station KBS 55/35 Box Jumps 20/24 Push-Ups Rest 3 rds *score is total reps as a team