Wednesday, 10/17/2018

A. Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – scale down accordingly to prioritize mechanics over weight.
B. 3 Rounds of:
400 Meter Run
20 Wall Ball (14/20)
10 Unbroken Deadlifts (pick weight accordingly)
Ninja:
3 rounds of:
400 Meter Run
20 Calorie Row
Bonus:
5K Row