1. Warm Up:
3 Rounds
2min ski
5wall Walk
2.Lift –Weight :Split Jerk
3 Sets of 3 – Tall Jerk
4 Sets of 2 – Pausing Split Jerk
5 Sets of 1 – Split Jerk
Building to a heavy single for the day.
3. Metcon – For Time “Jack Squat”
21 Front Squats, 21 KB Swings, 400m Row
15 Front Squats, 15 KB Swings, 400m Row
9 Front Squats, 9 KB Swings, 400m Row
Rx Barbell – 135/95
Rx Kettlebell – 70/53
4. Mobility :Low Back
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