11
08 '19
Strength
Jerk
2-2-2-2-2
*Build to max
METCON
8min AMRAP
5 box jumps 36/30
10 hand release push ups
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
5 rounds for time:
10 cals row
5 burpees over the rower
Weightlifting
Split jerk press 3×5
Gymnastics
Ring support swings 3×10
Core
L-sit hold 1min
