Thursday 1/8/2025

Every minute, on the minute, for 3 minutes:
Tall Jerk x 3 reps
youtube.com/watch?v=GGVG0obnRrE

Straight into...

Every minute, on the minute, for 3 minutes:
Jerk Balance x 2 reps
youtube.com/watch?v=XLGOJ9FZW3U

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.

B.

For time AND 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)
Dumbbell Bent Over Rows (50-70/35-50lbs)

Rest exactly 60 seconds, then...

10-8-6-4-2 reps of:
Dumbbell Bench Press (50-70/35-50lbs)
20-16-8-4 reps of:
Ring Rows

Cap = 16 Minutes
Goal = < 15 Minutes