Monday, July 7 2025

Strength: Every 2 minutes, for 16 minutes (8 sets of):Split Jerk

Sets 1-3: 2 reps @ 64-69%

Sets 4-6: 2 reps @ 69-74%

Sets 7-8: 1 rep @ 74-79%

Pause for 2 seconds in the receiving position of ALL reps.

At the 16:00 mark…

Three sets of:

10 Push Press @ 45-50% of 1RM Jerk

Rest 2 minutes between sets

Metcon: Against a 4 minute clock, perform as many rounds and reps as possible of:

15/12 Calorie Row

3 Shoulder to Overhead (95/65lbs)

3 Toes to Bar

15/12 Calorie Row

6 Shoulder to Overhead

6 Toes to Bar

15/12 Calorie Row

9 Shoulder to Overhead

9 Toes to Bar

etc.. adding 3 reps to the Shoulder to Overhead and Toes to Bar every time you return to them.

Rest 60 seconds between sets and repeat for THREE total sets, picking up where you left off each time. Continue to add 3 reps to the Shoulder to Overhead and Toes to Bar.

Rx+ Weights:135/95lbs