* The Importance of a Program. Read HERE

** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM.

Class:

1) Jerk Dips: 3 sets of 3

Warm-up as needed. 60 seconds between sets. These should be done at 100%+ of your 1RM Jerk.

2) Split Jerk: 1-1-1-1-1-1-1

Warm-up as needed. Rest 90-120 seconds between sets. Use these sets to establish a 1RM Split Jerk.

3) 3 rounds AQAP:

400m Run

30 Box Jumps 24/20

20 Dumbbell Shoulder-to-Overhead 25/15

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Focus on walking through your heels and engaging your posterior chain.

5) Double-unders: 10 minutes Practice

If you have a consistent 75 unbroken work on something else.

For results post detailed weights, reps, times, thoughts for all work completed.

Post Results/Thoughts To Comments