Every minute, on the minute, for 3 minutes:
Tall Jerks x 3 reps
Straight into…
Every minute, on the minute, for 3 minutes:
Jerk Balance x 2 reps
Followed by…
Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk
Sets 1-3: 2 reps @ 70-75%
Sets 4-6: 1 rep @ 75-80%
*Pause for 2 seconds in the dip AND receiving position for all jerks during sets 1-3.
For time & gains:
10-8-6-4-2 reps of:
Handstand Push-Ups (strict or kipping)
Strict Pull-Ups
Rest exactly 60 seconds, then…
10-8-6-4-2 reps of:
Dumbbell Push Press (50-70/35-50lbs)
Strict Pull-Ups
Rest exactly 60 seconds, then…
10-8-6-4-2 reps of:
Dumbbell Bench Press (50-70/35-50lbs)
Strict Pull-Ups
Cap = 16 Minutes
Goal = <15 Minutes
Movement Modification Suggestions:
-Use a band to perform the 10/8 pull-ups in 1-2 sets.
-Sub for 5-4-3-2-1 reps of Wall Walks instead of Handstand Push-Ups
Three sets of:
50 Foot Single Arm Front Rack Carry (each arm)
50 Foot Single Arm Overhead Carry (each arm)
2 Turkish get ups (each arm)