Strength
15 minute EMOM
1 Split Jerk, from the Rack
Start at 65% of your 1 RM and add weight every 2-4 minutes up to a heavy single.
Conditioning
Set a clock for 8 minutes.
At the start of every minute perform the following:
3 Pull ups
6 Push ups
9 Squats
Upon completion of the squats, complete as many thrusters as possible for the remainder of the minute. You will choose the weight for the thrusters. Once you begin you cannot remove weight from the bar, so choose wisely.
Multiply total thrusters by the weight used. Your score is total weight lifted.
Sweat Class
2 Min AMRAP/4 Min AMRAP/Full for time
Rest 2 minutes between AMRAPs
30 Double Unders
30 Kettlebell Swings (24/16)
30 Wall balls (25/16)
30 Burpees
30 Box Jumps (24/20)
30 Pull ups
Rest 2 Minutes
